Comparing Nutrients in 1 kilogram Watermelon VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Watermelon	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	85.5% 62g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	11% 6.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	31% 280μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Watermelon has 2.2 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10 times more Vitamin B9 and 8.8 times more Vitamin C than Raw Watermelon.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 10 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus and 1.8 times more Potassium than Raw Watermelon.
• Both Watermelon and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Watermelon lack sufficient amounts of Calcium and Phosphorus
• Both Raw Watermelon as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.1 times more Energy, 2.1 times more Carbohydrate, 11.3 times more Fiber and 2.1 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Watermelon as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.