Comparing Nutrients in 1 kilogram Honeydew Melons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Honeydew Melons	Oranges with Peel	Recommended Dietary Allowance
Energy	12.4% 360kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.3% 898g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Oranges with Peel per 1 kg

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

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

• 1 kg of Raw Oranges with Peel contains 2.6 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Honeydew Melons.
• Both Honeydew Melons and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Honeydew Melons as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Honeydew Melons vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 11.7 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium and 2 times more Phosphorus than Raw Honeydew Melons.
• Both Honeydew Melons and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Honeydew Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Honeydew Melons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Honeydew Melons has 2.1 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Energy, 1.7 times more Carbohydrate, 5.6 times more Fiber and 2.4 times more Protein than Raw Honeydew Melons.
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Honeydew Melons as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.