Comparing Nutrients in 14 ounces Oranges VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Watermelon	7%	4%	89%

Macro Nutrients

	Oranges	Watermelon	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	23% 30g	130g per day for Men 19-50 years
Sugars	51% 37g	34% 24.6g	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	NA	18.4% 13.3g	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	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Oranges	Watermelon	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	13.7% 0.18mg	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	29.8% 119μg	2.98% 12μg	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	235% 211mg	35.7% 32mg	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	4.76% 0.71mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Watermelon	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	4.96% 0.4mg	12% 0.95mg	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	4.3% 0.099mg	6.56% 0.15mg	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	7.94% 55.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Watermelon:

• Raw Oranges have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 10 times more Vitamin B9, 6.6 times more Vitamin C and 3.6 times more Vitamin E than Raw Watermelon.
• While Raw Watermelon contains 2.5 times more Vitamin A than Raw Oranges.
• Both Raw Oranges and Raw Watermelon have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Watermelon:

• Raw Oranges have 5.7 times more Calcium, 1.3 times more Phosphorus and 1.6 times more Potassium than Raw Watermelon.
• While Raw Watermelon contains 2.4 times more Iron and 1.5 times more Manganese than Raw Oranges.
• Both Raw Oranges and Raw Watermelon have similar amounts of Copper, Magnesium and Water per 14 oz.
• Both Raw Oranges as well as Raw Watermelon have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.6 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Sugars, 6 times more Fiber and 1.5 times more Protein than Raw Watermelon.
• Both Raw Oranges as well as Raw Watermelon have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.