Comparing Nutrients in 1 kilogram Florida Oranges VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Florida Oranges	Honeydew Melons	Recommended Dietary Allowance
Energy	16% 460kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.53% 0.26g	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	70% 91g	130g per day for Men 19-50 years
Sugars	126% 91g	112% 81g	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	41% 29.6g	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	NA	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	63% 24g	21% 8g	38g per day for Men 19-50 years
Protein	12.5% 7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	67.7% 0.88mg	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	42.5% 170μg	47.5% 190μg	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	500% 450mg	200% 180mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Honeydew Melons	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	26.7% 0.24mg	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	11.3% 0.9mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	11.7% 0.27mg	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	17% 120mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Honeydew Melons per 1 kg

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

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

• 1 kilogram of Florida Oranges has 2.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.5 times more Vitamin C than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 1.7 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Honeydew Melons provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Florida Oranges has 7.2 times more Calcium and 1.6 times more Copper than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 1.9 times more Iron and 1.3 times more Potassium than Raw Florida Oranges.
• Both Florida Oranges and Honeydew Melons contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron
• 1 kilogram of Honeydew Melons lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Honeydew Melons lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Carbohydrate and 3 times more Fiber than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 3 times more Omega 3 than Raw Florida Oranges.
• Both Florida Oranges and Honeydew Melons offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.