Comparing Nutrients in 1 kilogram Watermelon VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Watermelon	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	88.8% 115g	130g per day for Men 19-50 years
Sugars	85.5% 62g	126% 91g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	63% 24g	38g per day for Men 19-50 years
Protein	11% 6.1g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Florida Oranges	Recommended Dietary Allowance
Vitamin A	31% 280μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	39.2% 0.51mg	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	7.5% 30μg	42.5% 170μg	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	90% 81mg	500% 450mg	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	3.33% 0.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Florida Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Watermelon has 2.5 times more Vitamin A than Raw Florida Oranges.
• While Raw Florida Oranges contain 3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.7 times more Vitamin B9, 5.6 times more Vitamin C and 3.6 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Raw Florida Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Watermelon as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Watermelon vs Florida Oranges:

• Raw Watermelon has 2.7 times more Iron and 1.6 times more Manganese than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.1 times more Calcium and 1.5 times more Potassium than Raw Watermelon.
• Both Raw Watermelon and Raw Florida Oranges have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Watermelon as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges contain 1.5 times more Energy, 1.5 times more Carbohydrate, 1.5 times more Sugars and 6 times more Fiber than Raw Watermelon.
• Both Raw Watermelon and Raw Florida Oranges have similar amounts of Protein per 1 kg.
• Both Raw Watermelon as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.