Comparing Nutrients in 14 ounces OrangesVS Cantaloupe Melons

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cantaloupe Melons

86%

14 oz ▼

Macro Nutrients

Orangesvs Cantaloupe Melons

6.43%187kcal

Energy

4.65%135kcal

187 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

0.78%0.75g

0.48 gvs0.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0.63%0.2g

0.06 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

11.4%0.18g

0.028 gvs0.18 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g

Omega 6

0.82%0.14g

0.071 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

25%32.4g

46.6 gvs32.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g

Sugars

43%31g

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

37 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10.2%7.42g

≤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]

NA gvs7.42 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.1g

NA gvs6.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%17.3g

NA gvs17.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

9.4%3.57g

9.53 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

5.95%3.33g

3.73 gvs3.33 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Cantaloupe Melons

4.85%43.7μg

Vitamin A

74.5%671μg

RAE, retinol activity equivalents

43.7 μgvs671 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

13.6%0.16mg

Thiamine

0.35 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

5.8%0.075mg

Riboflavin

0.16 mgvs0.075 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.99 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B6

22%0.29mg

Pyridoxine

0.24 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

119 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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235%211mg

Vitamin C

162%146mg

Ascorbic acid

211 mgvs146 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

1.32%0.2mg

Tocopherols and Tocotrienols

0.71 mgvs0.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

8.27%9.92μg

Phytomenadione or phylloquinone

0 μgvs9.92 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Cantaloupe Melons

16%159mg

Calcium

3.57%35.7mg

159 mgvs35.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

18%0.16mg

0.18 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.099%3.97μg

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

NA μgvs3.97 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.96%0.4mg

Iron

10.4%0.83mg

0.4 mgvs0.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

11.3%47.6mg

39.7 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg

Manganese

7.08%0.16mg

0.099 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

8.5%59.5mg

55.6 mgvs59.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg

Potassium

31%1060mg

718 mgvs1060 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

2.9%1.6μg

2 μgvs1.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

4.23%63.5mg

0 mgvs63.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

6.5%0.71mg

0.28 mgvs0.71 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

9.67%358g

344 gvs358 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oranges vs Cantaloupe Melons:

Raw Oranges have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 3.6 times more Vitamin E than Raw Cantaloupe Melons.
While Raw Cantaloupe Melons contain 15.4 times more Vitamin A, 2.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Vitamin B6 per 14 oz.
Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cantaloupe Melons:

Raw Oranges have 4.4 times more Calcium than Raw Cantaloupe Melons.
While Raw Cantaloupe Melons contain 2.1 times more Iron, 1.6 times more Manganese, 1.5 times more Potassium, more Sodium and 2.6 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.
Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 1.4 times more Energy, 1.4 times more Carbohydrate and 2.7 times more Fiber than Raw Cantaloupe Melons.
While Raw Cantaloupe Melons contain 6.6 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Raw Cantaloupe Melons have similar amounts of Sugars and Protein per 14 oz.
Both Raw Oranges as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCantaloupe MelonsVS Valencia OrangesOrangesVS Casaba MelonsCantaloupe MelonsVS Casaba Melons

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Comparing Nutrients in 14 ounces OrangesVS Cantaloupe Melons

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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