Rosauers - Melons

Selecting melons

Varieties	Appearance	Selecting
Cantaloupe	Small, oval-shaped, rind is coarse with a netting-type of ridging, grayish in color; has pungent aroma, sweet when ripe.	Look for a smooth, rounded, depressed scar at the stem end. This indicates melon was picked at full maturity and separated easily from the stem. Avoid bruised or damaged fruit.
Casaba	Large, globe-shaped, rindis rough, but without netting of cantaloupe, yellow, sweet.	Deeper the yellow, the riper the melon.
Crenshaw	As big as Casabas, but with a more pointed stem end, smooth rind, green-gold color, spicy taste.	Fully ripe when blossom end is very soft and the rind dark.
Honeydew	Large, round or football-shaped, rind is generally velvety smooth, creamy white to creamy yellow when ripe, sweet and has little or no fragrance.	When fully mature, color is whitish, no aroma and blossom end hard to slightly springy.
Persians	Large (same size as cantaloupe or larger)deep green with fine netting overall, moderately sweet, pleasant aroma	When ripe, blossom end is soft and rind color lightens.
Watermelons	Largest variety of melon (25-40 pounds), smooth skin, deep green to grayish-green, sweet and very juicy.	Ripeness difficult to determine, should have food color, lower side should be yellowish, and firm. Immature melons are usually very hard.

Storing

Ripe melons should be refrigerated for a few days while a watermelon should be stored at room temperature for five to seven days. Once a melon is cut it needs to be wrapped and stored in the refrigerator up to five days.

Preparation

All melons need to be washed thoroughly with soap and water to avoid food poisoning; when sliced the knife will push bacteria into the flesh of the melon. Melons can be served plain or with other fruits, berries and or ice cream. Melons fit into any meal as an appetizer, salad or dessert.

Nutrition Information

Watermelon, raw (edible parts)
Nutritional value per 100 g (3.5 oz)

Energy 30 kcal 130 kJ

Carbohydrates	7.55 g
- Sugars 6.2 g
- Dietary fiber 0.4 g
Fat	0.15 g
Protein	0.61 g
Water	91.45 g
Vitamin A equiv. 28 μg	3%
Thiamine (Vit. B1) 0.033 mg	3%
Riboflavin (Vit. B2) 0.021 mg	1%
Niacin (Vit. B3) 0.178 mg	1%
Pantothenic acid (B5) 0.221 mg	4%
Vitamin B6 0.045 mg	3%
Folate (Vit. B9) 3 μg	1%
Vitamin C 8.1 mg	14%
Calcium 7 mg	1%
Iron 0.24 mg	2%
Magnesium 10 mg	3%
Phosphorus 11 mg	2%
Potassium 112 mg	2%
Zinc 0.10 mg	1%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database

Cantaloupe melon
Nutritional value per 100 g (3.5 oz)

Energy 10 kcal 30 kJ

Carbohydrates	8.16 g
- Sugars 7.86 g
- Dietary fiber 0.9 g
Fat	0.19 g
Protein	0.84 g
Water	90.15 g
Alcohol	0 mg
Caffeine	0 mg
Vitamin A equiv. 169 μg	19%
- β-carotene 2020 μg	19%
Thiamine (Vit. B1) 0.041 mg	3%
Riboflavin (Vit. B2) 0.019 mg	1%
Niacin (Vit. B3) 0.734 mg	5%
Pantothenic acid (B5) 0.105 mg	2%
Vitamin B6 0.072 mg	6%
Folate (Vit. B9) 21 μg	5%
Vitamin B12 0.00 μg	0%
Vitamin C 36.7 mg	61%
Vitamin E 0.05 mg	0%
Vitamin K 2.5 μg	2%
Calcium 9 mg	1%
Iron 0.21 mg	2%
Magnesium 12 mg	3%
Phosphorus 15 mg	2%
Zinc 0.18 mg	2%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database

Cantaloupe are a source of polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to up regulate the formation of nitric oxide, a key chemical in promoting health of the endothelium and prevention of heart attacks.Cantaloupes also are an excellent source of vitamin C and beta carotene.

Honeydew melon, raw (edible parts)
Nutritional value per 100 g (3.5 oz)

Energy 40 kcal 150 kJ

Carbohydrates	9 g
- Sugars 8 g
- Dietary fiber 1 g
Fat	0.1 g
Protein	0.5 g
Vitamin C 18 mg	30%
Sodium 18 mg	1%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database