There are no less than a dozen different varieties of melon that are popularly eaten in the United States, including those whose DNA have been intentionally crossed. By far the most common are the watermelon, honeydew and cantaloupe. The U.S. Department of Agriculture reports that melons are rich in vitamins, minerals, dietary fiber and phytochemicals. They are naturally low in fats and calories, and have zero cholesterol.
Vitamin C
Of all the vitamins, most melons top the charts with vitamin C. Just one serving of cantaloupe provides your daily requirement of vitamin C, maxing out at 65 mg and 108 percent of the recommended daily value, or RDA. Honeydew has 31.9 mg of vitamin C and 53 percent of the RDA, followed by watermelon at 12.5 mg and 15 percent of the RDA. MayoClinic.com reports that vitamin C is a powerful antioxidant necessary for aiding in the absorption of iron.
According to the Linus Pauling Institute, children between the ages of 1 and 18 should get from 15 mg to 75 mg of vitamin C daily. Adults need between 75 mg and 90 mg daily.
Vitamin A
The Office of Dietary Supplements of the National Institutes of Health, (ODS) explains that vitamin A plays an important role in eyesight, bone and cell health. Again, cantaloupe leads the pack, with vitamin A content at 5,987 international units (I.U.) and 120 percent of the RDA. Watermelon has 8,766 I.U. and 18 percent of RDA, while honeydew has just 88.5 I.U. and 2 percent of the RDA of vitamin A.
ODS indicates that children under the age of 18 need between 200 and 900 I.U. and adults require between 700 I.U. and 900 I.U. of vitamin A daily.
Potassium
The Colorado State University Extension nutrition department indicates that potassium plays a role in controlling blood pressure, nerve and muscle function. It's a particularly important mineral for athletes because so much of it is depleted during rigorous exercise. Low levels of the mineral can cause cramping and cardiovascular problems. Cantaloupe tops the charts again for potassium content at 473 mg and 14 percent of the RDA. Following closely behind, honeydew provides 404 mg and 12 percent, and watermelon provides 173 mg and 5 percent of the RDA of the mineral.
The University of Maryland Medical Center suggests that children under the age of 18 years get between 500 mg to 2,000 mg of potassium and adults get about 2,000 mg of the mineral daily.
Magnesium
Magnesium is an important mineral for maintaining nerve and muscle function, strengthens bones, keeps heart rhythm steady and helps regulate blood pressure. If you're experiencing muscle weakness, spasms or headaches, your levels of magnesium may be low. Cantaloupe, with 21.2 mg of magnesium per serving, has 5 percent of the RDA. Honeydew contains 17.7 mg per serving and watermelon, 15.4 mg.
Children under the age of 18 years require between 80 mg and 410 mg of magnesium, and adults require between 310 mg and 420 mg.
Folate
Folate has been linked to lower rates of cardiovascular disease. Folate is a vitamin needed to help the body protect and form DNA and red blood cells. Cantaloupe contains 37.2 micrograms (mcg) of folate per serving and 9 percent of the RDA. Honeydew contains 33.6 mcg and 8 percent of the RDA. Watermelon trails at 4.6 mcg and 1 percent of the RDA. Children under the age of 18 require between 150 I.U. and 400 I.U. of folate daily while adults require 400 I.U.
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