Comparing Nutrients in 1 kilogram Honeydew Melons VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Energy	12.4% 360kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	91% 119g	130g per day for Men 19-50 years
Sugars	112% 81g	NA	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	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	21% 8g	65.8% 25g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	41% 0.37mg	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	21.3% 1.7mg	11.3% 0.9mg	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	10% 0.23mg	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	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Valencia Oranges:

• Raw Honeydew Melons have 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A, 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Honeydew Melons vs Valencia Oranges:

• Raw Honeydew Melons have 1.9 times more Iron, 1.3 times more Potassium and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 1.5 times more Copper and 1.5 times more Phosphorus than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Valencia Oranges have similar amounts of Magnesium, Manganese and Water per 1 kg.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Honeydew Melons have 2.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.