Comparing Nutrients in 14 ounces Honeydew Melons VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Honeydew Melons	Navel Oranges	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 9.84g	% 17g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	23% 8.73g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel 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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.26% 3.97mg	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	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9, 3.3 times more Vitamin C and 7.5 times more Vitamin E than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Honeydew Melons as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Honeydew Melons have 1.3 times more Iron, 1.4 times more Potassium, more Selenium and 18 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium, 1.6 times more Copper and 2.1 times more Phosphorus than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Navel Oranges have similar amounts of Magnesium, Manganese and Water per 14 oz.
• Both Raw Honeydew Melons as well as Raw Navel Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Honeydew Melons have 3.7 times more Omega 3 and 1.3 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.4 times more Carbohydrate, 2.8 times more Fiber and 1.7 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Navel Oranges have similar amounts of Sugars per 14 oz.
• Both Raw Honeydew Melons as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.