Melons

Melons

Varieties

Melon varieties are now endless! Cantaloupe, honeydew, and watermelon are the most well known varieties. Lookout for more unusual melons at your local supermarket or farmer’s market for a different and tasty sweet treat!=

	Cantaloupe= Actually called a muskmelon, this familiar fruit with orange flesh and kh= aki netted colored skin provides the most beta-carotene in the entire melon family. Select melons that are slightly golden with a light fragrant smell (an indication of its ripeness). Cantaloupe is typically available year-round, with a June through August peak season.
	Casaba Unlike the other melons, casaba melons do not have an aroma. This is a la= rge melon that is pale yellow when ripe and has white flesh with a sweet tast= e. This melon peaks in the fall, but starts showing up in markets in July through December.
	Crenshaw These melons can weigh up to ten pounds and deliver a unique sweet and sp= icy flavor. They are a hybrid between the casaba and Persian melon with a yellowish s= kin and salmon colored flesh. Peak season for Crenshaw melons is August throu= gh September, with the fruit season beginning in July and ending in October.=
	Honeydew The sweetest of all the melons and averaging five to six pounds, honeydew melons have a creamy yellow rind when ripe and pale green flesh. It’= ;s best from June through October, but is available year round.
	Persian This melon is quite similar to the Cantaloupe, but it slightly larger in size, has a greener rind, and on the outside it has finer netting. Persian melons are peak in August and September with the season beginning in June= and ending November.
	Santa Claus This melon is also known as the Christmas melon because it peaks during t= he month of December. This variety is similar to the watermelon with the gre= en and gold stripes, but is about a foot long and isn’t as sweet as the other melons.
	= Sharlyn This melon tastes like a cantaloupe and honeydew combined. Sharlyn melons= are sweet with netted outer layer, greenish-orange rind, and white flesh. The availability varies, so check your local supermarkets and farmer’s market.

Melons, cantaloupe, raw

Refuse: 49% = (9% cavity contents, 1% cutting loss, 39% rind)
Scientific Name: Cucumis melo
NDB No: 09181 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	1 cup,= diced ------- 156g	1 melo= n, large (about 6-1/2" dia) ------- 814g	1 melo= n, medium (about 5" dia) ------- 552g	1 wedg= e, medium (1/8 of medium melon) ------- 69g	1 melo= n, small (about 4-1/4" dia) ------- 441g
Proxim= ates
Water	g	140.63	733.82	497.63	62.20	397.56
Energy	kcal	53	277	188	23	150
Energy	kj	220	1148	778	97	622
Protein	g	1.31	6.84	4.64	0.58	3.70
Total lipid (fat)	g	0.30	1.55	1.05	0.13	0.84
Ash	g	1.01	5.29	3.59	0.45	2.87
Carbohydrate, by difference	g	12.73	66.42	45.04	5.63	35.99
Fiber, total dietary	g	1.4	7.3	5.0	0.6	4.0
Sugars, total	g	12.26	63.98	43.39	5.42	34.66
Sucrose	g	6.79	35.41	24.01	3.00	19.18
Glucose (dextrose)	g	2.40	12.54	8.50	1.06	6.79
Fructose	g	2.92	15.22	10.32	1.29	8.25
Lactose	g	0.00	0.00	0.00	0.00	0.00
Maltose	g	0.06	0.33	0.22	0.03	0.18
Galactose	g	0.09	0.49	0.33	0.04	0.26
Starch	g	0.05	0.24	0.17	0.02	0.13
Minera= ls
Calcium, Ca	mg	14	73	50	6	40
Iron, Fe	mg	0.33	1.71	1.16	0.14	0.93
Magnesium, Mg	mg	19	98	66	8	53
Phosphorus, P	mg	23	122	83	10	66
Potassium, K	mg	417	2173	1474	184	1177
Sodium, Na	mg	25	130	88	11	71
Zinc, Zn	mg	0.28	1.47	0.99	0.12	0.79
Copper, Cu	mg	0.064	0.334	0.226	0.028	0.181
Manganese, Mn	mg	0.064	0.334	0.226	0.028	0.181
Selenium, Se	mcg	0.6	3.3	2.2	0.3	1.8
Vitami= ns
Vitamin C, total ascorbic acid	mg	57.3	298.7	202.6	25.3	161.8
Thiamin	mg	0.064	0.334	0.226	0.028	0.181
Riboflavin	mg	0.030	0.155	0.105	0.013	0.084
Niacin	mg	1.145	5.975	4.052	0.506	3.237
Pantothenic acid	mg	0.164	0.855	0.580	0.072	0.463
Vitamin B-6	mg	0.112	0.586	0.397	0.050	0.318
Folate, total	mcg	33	171	116	14	93
Folic acid	mcg	0	0	0	0	0
Folate, food	mcg	33	171	116	14	93
Folate, DFE	mcg_DFE	33	171	116	14	93
Vitamin B-12	mcg	0.00	0.00	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0.00	0.00	0.00	0.00
Vitamin A, IU	IU	5276	27529	18669	2334	14915
Vitamin A, RAE	mcg_RAE	264	1376	933	117	745
Retinol	mcg	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.08	0.41	0.28	0.03	0.22
Vitamin E, added	mg	0.00	0.00	0.00	0.00	0.00
Tocopherol, beta	mg	0.00	0.00	0.00	0.00	0.00
Tocopherol, gamma	mg	0.17	0.90	0.61	0.08	0.49
Tocopherol, delta	mg	0.00	0.00	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	3.9	20.4	13.8	1.7	11.0
Lipids=
Fatty acids, total saturated	g	0.080	0.415	0.282	0.035	0.225
4:0	g	0.000	0.000	0.000	0.000	0.000
6:0	g	0.000	0.000	0.000	0.000	0.000
8:0	g	0.000	0.000	0.000	0.000	0.000
10:0	g	0.000	0.000	0.000	0.000	0.000
12:0	g	0.002	0.008	0.006	0.001	0.004
14:0	g	0.002	0.008	0.006	0.001	0.004
16:0	g	0.067	0.350	0.237	0.030	0.190
18:0	g	0.008	0.041	0.028	0.003	0.022
Fatty acids, total monounsaturated	g	0.005	0.024	0.017	0.002	0.013
16:1 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
18:1 undifferentiated	g	0.005	0.024	0.017	0.002	0.013
20:1	g	0.000	0.000	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.126	0.659	0.447	0.056	0.357
18:2 undifferentiated	g	0.055	0.285	0.193	0.024	0.154
18:3 undifferentiated	g	0.072	0.374	0.254	0.032	0.203
18:4	g	0.000	0.000	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
20:5 n-3	g	0.000	0.000	0.000	0.000	0.000
22:5 n-3	g	0.000	0.000	0.000	0.000	0.000
22:6 n-3	g	0.000	0.000	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0
Phytosterols	mg	16	81	55	7	44
Amino = acids
Tryptophan	g	0.003	0.016	0.011	0.001	0.009
Threonine	g	0.027	0.138	0.094	0.012	0.075
Isoleucine	g	0.033	0.171	0.116	0.014	0.093
Leucine	g	0.045	0.236	0.160	0.020	0.128
Lysine	g	0.047	0.244	0.166	0.021	0.132
Methionine	g	0.019	0.098	0.066	0.008	0.053
Cystine	g	0.003	0.016	0.011	0.001	0.009
Phenylalanine	g	0.036	0.187	0.127	0.016	0.101
Tyrosine	g	0.022	0.114	0.077	0.010	0.062
Valine	g	0.051	0.269	0.182	0.023	0.146
Arginine	g	0.045	0.236	0.160	0.020	0.128
Histidine	g	0.023	0.122	0.083	0.010	0.066
Alanine	g	0.148	0.773	0.524	0.066	0.419
Aspartic acid	g	0.212	1.107	0.751	0.094	0.600
Glutamic acid	g	0.326	1.701	1.154	0.144	0.922
Glycine	g	0.041	0.212	0.144	0.018	0.115
Proline	g	0.030	0.155	0.105	0.013	0.084
Serine	g	0.066	0.342	0.232	0.029	0.185
Other<= /b>
Alcohol, ethyl	g	0.0	0.0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0
Theobromine	mg	0	0	0	0	0
Carotene, beta	mcg	3151	16443	11150	1394	8908
Carotene, alpha	mcg	25	130	88	11	71
Cryptoxanthin, beta	mcg	2	8	6	1	4
Lycopene	mcg	0	0	0	0	0
Lutein + zeaxanthin	mcg	41	212	144	18	115

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

Melons, honeydew, raw

Refuse: 54% = (5% cavity contents, rind 49%)
Scientific Name: Cucumis melo
NDB No: 09184 (Nutrient values and weights are for edible portion)

Nutrie= nt	Units =	1 cup,= diced (approx 20 pieces per cup) ------- 170g	1 melon (5-1/4" dia) ------- 1000g	1 melo= n (6" - 7" dia) ------- 1280g	1 wedg= e (1/8 of 5-1/4" dia melon) ------- 125g	1 wedg= e (1/8 of 6" to 7" dia melon) ------- 160g
Proxim= ates
Water	g	152.69	898.20	1149.70	112.28	143.71
Energy	kcal	61	360	461	45	58
Energy	kj	255	1500	1920	188	240
Protein	g	0.92	5.40	6.91	0.68	0.86
Total lipid (fat)	g	0.24	1.40	1.79	0.17	0.22
Ash	g	0.70	4.10	5.25	0.51	0.66
Carbohydrate, by difference	g	15.45	90.90	116.35	11.36	14.54
Fiber, total dietary	g	1.4	8.0	10.2	1.0	1.3
Sugars, total	g	13.80	81.20	103.94	10.15	12.99
Sucrose	g	4.22	24.80	31.74	3.10	3.97
Glucose (dextrose)	g	4.56	26.80	34.30	3.35	4.29
Fructose	g	5.03	29.60	37.89	3.70	4.74
Lactose	g	0.00	0.00	0.00	0.00	0.00
Maltose	g	0.00	0.00	0.00	0.00	0.00
Galactose	g	0.00	0.00	0.00	0.00	0.00
Starch	g	0.00	0.00	0.00	0.00	0.00
Minera= ls
Calcium, Ca	mg	10	60	77	8	10
Iron, Fe	mg	0.29	1.70	2.18	0.21	0.27
Magnesium, Mg	mg	17	100	128	12	16
Phosphorus, P	mg	19	110	141	14	18
Potassium, K	mg	388	2280	2918	285	365
Sodium, Na	mg	31	180	230	22	29
Zinc, Zn	mg	0.15	0.90	1.15	0.11	0.14
Copper, Cu	mg	0.041	0.240	0.307	0.030	0.038
Manganese, Mn	mg	0.046	0.270	0.346	0.034	0.043
Selenium, Se	mcg	1.2	7.0	9.0	0.9	1.1
Vitami= ns
Vitamin C, total ascorbic acid	mg	30.6	180.0	230.4	22.5	28.8
Thiamin	mg	0.065	0.380	0.486	0.048	0.061
Riboflavin	mg	0.020	0.120	0.154	0.015	0.019
Niacin	mg	0.711	4.180	5.350	0.522	0.669
Pantothenic acid	mg	0.264	1.550	1.984	0.194	0.248
Vitamin B-6	mg	0.150	0.880	1.126	0.110	0.141
Folate, total	mcg	32	190	243	24	30
Folic acid	mcg	0	0	0	0	0
Folate, food	mcg	32	190	243	24	30
Folate, DFE	mcg_DFE	32	190	243	24	30
Vitamin B-12	mcg	0.00	0.00	0.00	0.00	0.00
Vitamin B-12, added	mcg	0.00	0.00	0.00	0.00	0.00
Vitamin A, IU	IU	85	500	640	62	80
Vitamin A, RAE	mcg_RAE	5	30	38	4	5
Retinol	mcg	0	0	0	0	0
Vitamin E (alpha-tocopherol)	mg	0.03	0.20	0.26	0.03	0.03
Vitamin E, added	mg	0.00	0.00	0.00	0.00	0.00
Tocopherol, beta	mg	0.00	0.00	0.00	0.00	0.00
Tocopherol, gamma	mg	0.05	0.30	0.38	0.04	0.05
Tocopherol, delta	mg	0.00	0.00	0.00	0.00	0.00
Vitamin K (phylloquinone)	mcg	4.9	29.0	37.1	3.6	4.6
Lipids=
Fatty acids, total saturated	g	0.065	0.380	0.486	0.048	0.061
4:0	g	0.000	0.000	0.000	0.000	0.000
6:0	g	0.000	0.000	0.000	0.000	0.000
8:0	g	0.000	0.000	0.000	0.000	0.000
10:0	g	0.000	0.000	0.000	0.000	0.000
12:0	g	0.003	0.020	0.026	0.003	0.003
14:0	g	0.003	0.020	0.026	0.003	0.003
16:0	g	0.054	0.320	0.410	0.040	0.051
18:0	g	0.005	0.030	0.038	0.004	0.005
Fatty acids, total monounsaturated	g	0.005	0.030	0.038	0.004	0.005
16:1 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
18:1 undifferentiated	g	0.005	0.030	0.038	0.004	0.005
20:1	g	0.000	0.000	0.000	0.000	0.000
22:1 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
Fatty acids, total polyunsaturated	g	0.100	0.590	0.755	0.074	0.094
18:2 undifferentiated	g	0.044	0.260	0.333	0.033	0.042
18:3 undifferentiated	g	0.056	0.330	0.422	0.041	0.053
18:4	g	0.000	0.000	0.000	0.000	0.000
20:4 undifferentiated	g	0.000	0.000	0.000	0.000	0.000
20:5 n-3	g	0.000	0.000	0.000	0.000	0.000
22:5 n-3	g	0.000	0.000	0.000	0.000	0.000
22:6 n-3	g	0.000	0.000	0.000	0.000	0.000
Cholesterol	mg	0	0	0	0	0
Amino = acids
Tryptophan	g	0.009	0.050	0.064	0.006	0.008
Threonine	g	0.022	0.130	0.166	0.016	0.021
Isoleucine	g	0.022	0.130	0.166	0.016	0.021
Leucine	g	0.027	0.160	0.205	0.020	0.026
Lysine	g	0.031	0.180	0.230	0.022	0.029
Methionine	g	0.009	0.050	0.064	0.006	0.008
Cystine	g	0.009	0.050	0.064	0.006	0.008
Phenylalanine	g	0.025	0.150	0.192	0.019	0.024
Tyrosine	g	0.017	0.100	0.128	0.013	0.016
Valine	g	0.031	0.180	0.230	0.022	0.029
Arginine	g	0.024	0.140	0.179	0.018	0.022
Histidine	g	0.009	0.050	0.064	0.006	0.008
Alanine	g	0.075	0.440	0.563	0.055	0.070
Aspartic acid	g	0.150	0.880	1.126	0.110	0.141
Glutamic acid	g	0.260	1.530	1.958	0.191	0.245
Glycine	g	0.027	0.160	0.205	0.020	0.026
Proline	g	0.020	0.120	0.154	0.015	0.019
Serine	g	0.039	0.230	0.294	0.029	0.037
Other<= /b>
Alcohol, ethyl	g	0.0	0.0	0.0	0.0	0.0
Caffeine	mg	0	0	0	0	0
Theobromine	mg	0	0	0	0	0
Carotene, beta	mcg	51	300	384	38	48
Carotene, alpha	mcg	0	0	0	0	0
Cryptoxanthin, beta	mcg	0	0	0	0	0
Lycopene	mcg	0	0	0	0	0
Lutein + zeaxanthin	mcg	46	270	346	34	43

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

References:

www.5aday.gov

Foods that Harm, Foods Tha= t Heal