Comparing Nutrients in 1 kilogram Honeydew Melons VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Energy	12.4% 360kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	84.7% 110g	130g per day for Men 19-50 years
Sugars	112% 81g	121% 87.6g	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	41% 29.6g	33.5% 24.3g	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	% 27g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 40.6g	g per day for Men 19-50 years
Fiber	21% 8g	7.9% 3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	60% 240μg	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	200% 180mg	334% 301mg	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	1.33% 0.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Calcium	6% 60mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	21.3% 1.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	9.13% 0.21mg	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	15.7% 110mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Honeydew Melons versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Canned Orange Juice:

• 1 kilogram of Honeydew Melons has 2.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 29 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Honeydew Melons vs Canned Orange Juice:

• 1 kilogram of Honeydew Melons has 1.7 times more Iron and 1.2 times more Potassium than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.5 times more Phosphorus than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Orange Juice contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Honeydew Melons lack sufficient amounts of Phosphorus
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Honeydew Melons has 4.7 times more Omega 3, 1.2 times more Fructose and 2.7 times more Fiber than Canned Orange Juice.
• Both Honeydew Melons and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.