Comparing Nutrients in 1 kilogram Navel Oranges VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Navel Oranges	Honeydew Melons	Recommended Dietary Allowance
Energy	17% 490kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	70% 91g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 27g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 25g	g per day for Men 19-50 years
Fiber	58% 22g	21% 8g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel 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	16.3% 1.3mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	23.2% 860g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Honeydew Melons per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Honeydew Melons:

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Navel 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 Navel Oranges vs Honeydew Melons:

• 1 kilogram of Navel Oranges has 7.2 times more Calcium, 1.6 times more Copper and 2.1 times more Phosphorus than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 1.3 times more Iron and 1.4 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron
• 1 kilogram of Honeydew Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Raw Honeydew Melons lack sufficient amounts of Manganese, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Carbohydrate and 2.8 times more Fiber than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 3.7 times more Omega 3 and 1.3 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.