Comparing Nutrients in 14 ounces Honeydew Melons VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	35.2% 46g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	50% 36.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	16.2% 11.7g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 9.84g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79.4% 71.4mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Honeydew Melons versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Honeydew Melons have 1.7 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Honeydew Melons.
• Both Honeydew Melons and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Honeydew Melons have insufficient amounts of Vitamin B2
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Honeydew Melons as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Honeydew Melons vs Florida Oranges:

• 14 ounces of Honeydew Melons have 1.9 times more Iron and 1.3 times more Potassium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 7.2 times more Calcium and 1.6 times more Copper than Raw Honeydew Melons.
• Both Honeydew Melons and Florida Oranges contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Honeydew Melons lack sufficient amounts of Calcium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron
• Both Raw Honeydew Melons as well as Raw Florida Oranges lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Honeydew Melons have 3 times more Omega 3 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.3 times more Carbohydrate and 3 times more Fiber than Raw Honeydew Melons.
• Both Honeydew Melons and Florida Oranges offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Honeydew Melons as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.