Nutrients in 14 ounces of Cantaloupe Melons

Raw Cantaloupe Melons (Cucumis melo).

Macros Ratio

Protein Fat Carbs

86%

14 oz ▼

Macro Nutrients

Cantaloupe Melons

Energy135 kcal

4.65%

Raw Cantaloupe Melons have 134.94362 kcal of Energy per 14 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.78%

Raw Cantaloupe Melons have 0.7540967 g of Fat per 14 ounces, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Cantaloupe Melons have 0.20241543 g of Saturated Fat per 14 ounces, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.4%

Raw Cantaloupe Melons have 0.18257078 g of Omega 3 per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.82%

Raw Cantaloupe Melons have 0.13891255 g of Omega 6 per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Cantaloupe Melons have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate32.4 g

25%

Raw Cantaloupe Melons have 32.3864688 g of Carbohydrate per 14 ounces, which is 25% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31 g

43%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Cantaloupe Melons have 31.1957898 g of Sugars per 14 ounces, which is 43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose7.42 g

10.2%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Cantaloupe Melons have 7.4218991 g of Fructose per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.1 g

Raw Cantaloupe Melons have 6.1121522 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose17.3 g

Raw Cantaloupe Melons have 17.2648455 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.57 g

9.4%

Raw Cantaloupe Melons have 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.33 g

5.95%

Raw Cantaloupe Melons have 3.3339012 g of Protein per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cantaloupe Melons

Vitamin A671 μg

74.5%

RAE, retinol activity equivalents

Raw Cantaloupe Melons have 670.74917 μg of Vitamin A per 14 ounces, which is 74.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.6%

Thiamine

Raw Cantaloupe Melons have 0.16272613 mg of Vitamin B1 per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.8%

Riboflavin

Raw Cantaloupe Melons have 0.07540967 mg of Vitamin B2 per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18.2%

Niacin, nicotinic acid, niacinamide

Raw Cantaloupe Melons have 2.91319462 mg of Vitamin B3 per 14 ounces, which is 18.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.33%

Pantothenic acid

Raw Cantaloupe Melons have 0.41673765 mg of Vitamin B5 per 14 ounces, which is 8.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22%

Pyridoxine

Raw Cantaloupe Melons have 0.28576296 mg of Vitamin B6 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B983.3 μg

21%

Folates and Folic Acid

Raw Cantaloupe Melons have 83.34753 μg of Vitamin B9 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Cantaloupe Melons have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C146 mg

162%

Ascorbic acid

Raw Cantaloupe Melons have 145.659731 mg of Vitamin C per 14 ounces, which is 162% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Cantaloupe Melons have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.2 mg

1.32%

Tocopherols and Tocotrienols

Raw Cantaloupe Melons have 0.1984465 mg of Vitamin E per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.92 μg

8.27%

Phytomenadione or phylloquinone

Raw Cantaloupe Melons have 9.922325 μg of Vitamin K per 14 ounces, which is 8.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cantaloupe Melons

Calcium35.7 mg

3.57%

Raw Cantaloupe Melons have 35.72037 mg of Calcium per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18%

Raw Cantaloupe Melons have 0.16272613 mg of Copper per 14 ounces, which is 18% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride3.97 μg

0.099%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Cantaloupe Melons have 3.96893 μg of Fluoride per 14 ounces, which is 0.099% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.83 mg

10.4%

Raw Cantaloupe Melons have 0.8334753 mg of Iron per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Cantaloupe Melons have 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.16 mg

7.08%

Raw Cantaloupe Melons have 0.16272613 mg of Manganese per 14 ounces, which is 7.08% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus59.5 mg

8.5%

Raw Cantaloupe Melons have 59.53395 mg of Phosphorus per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1060 mg

31%

Raw Cantaloupe Melons have 1059.70431 mg of Potassium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Raw Cantaloupe Melons have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium63.5 mg

4.23%

Raw Cantaloupe Melons have 63.50288 mg of Sodium per 14 ounces, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.71 mg

6.5%

Raw Cantaloupe Melons have 0.7144074 mg of Zinc per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water358 g

9.67%

Raw Cantaloupe Melons have 357.7990395 g of Water per 14 ounces, which is 9.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Cantaloupe Melons:

14 ounces of Cantaloupe Melons has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K.
This fruit has some Vitamin B2.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Cantaloupe Melons:

14 ounces of Cantaloupe Melons is an excellent source of Potassium.
It has a good amount of Copper, Iron, Magnesium, Manganese and Phosphorus.
It also has some Calcium, Selenium, Sodium and Zinc.
It has no Fluoride.

Macronutrients in 14 ounces of Raw Cantaloupe Melons:

14 ounces of Cantaloupe Melons is an excellent source of Carbohydrate and Sugars.
It has a good amount of Omega 3, Fructose and Fiber.
It also has some Protein.
While 14 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Cantaloupe Melons with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cantaloupe Melons

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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