Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Watermelon	7%	4%	89%

Macro Nutrients

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Energy	17% 490kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	58% 75.5g	130g per day for Men 19-50 years
Sugars	115% 83g	85.5% 62g	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	30.8% 22.3g	46.3% 33.6g	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	% 21g	% 16g	g per day for Men 19-50 years
Sucrose	% 40g	% 12g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.5% 4g	38g per day for Men 19-50 years
Protein	12% 6.8g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	34.6% 0.45mg	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	7.5% 30μg	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	373% 336mg	90% 81mg	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	13.3% 2mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Calcium	11% 110mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	16.3% 1.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	16.5% 0.38mg	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	24.3% 170mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.6% 872g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Watermelon per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Watermelon:

• 1 kilogram of Chilled Orange Juice has 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 4.1 times more Vitamin C than Watermelon.
• While 1 kg of Raw Watermelon contains 14 times more Vitamin A than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Watermelon provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Watermelon:

• 1 kilogram of Chilled Orange Juice has 1.5 times more Phosphorus and 1.6 times more Potassium than Watermelon.
• While 1 kg of Raw Watermelon contains 1.8 times more Iron than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Watermelon contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron
• 1 kilogram of Watermelon lack sufficient amounts of Phosphorus
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 1.5 times more Carbohydrate and 1.3 times more Sugars than Watermelon.
• While 1 kg of Raw Watermelon contains 1.5 times more Fructose than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in one kilogram.