Comparing Nutrients in 1 kilogram Florida Oranges VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Watermelon	7%	4%	89%

Macro Nutrients

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Energy	16% 460kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	126% 91g	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	NA	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	NA	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	63% 24g	10.5% 4g	38g per day for Men 19-50 years
Protein	12.5% 7g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Calcium	43% 430mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	30% 2.4mg	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	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	17% 120mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Watermelon per 1 kg

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

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

• 1 kilogram of Florida Oranges has 3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.7 times more Vitamin B9 and 5.6 times more Vitamin C than Watermelon.
• While 1 kg of Raw Watermelon contains 2.5 times more Vitamin A than Raw Florida Oranges.
• Both Florida Oranges and Watermelon provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Florida Oranges as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Watermelon:

• 1 kilogram of Florida Oranges has 6.1 times more Calcium and 1.5 times more Potassium than Watermelon.
• While 1 kg of Raw Watermelon contains 2.7 times more Iron than Raw Florida Oranges.
• Both Florida Oranges and Watermelon contain similar levels of Copper, Magnesium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron
• 1 kilogram of Watermelon lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Watermelon 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 1.5 times more Carbohydrate, 1.5 times more Sugars and 6 times more Fiber than Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Raw Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.