Comparing Nutrients in 1 pound Honeydew Melons VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Energy	5.63% 163kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	51% 37g	57% 41.5g	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	18.5% 13.4g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 11.2g	NA	g per day for Men 19-50 years
Fiber	9.55% 3.63g	28.6% 11g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	17.8% 0.23mg	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	21.5% 86μg	19.3% 77μg	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	91% 81.6mg	227% 204mg	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	0.6% 0.091mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Florida Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	19.7% 0.18mg	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	9.64% 0.77mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	4.73% 0.11mg	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	7.13% 50mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 407g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Florida Oranges per 1 lb

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

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

• 1 pound of Honeydew Melons has 1.7 times more Vitamin B6 and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 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 Raw Honeydew Melons.
• Both Honeydew Melons and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin B2
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Honeydew Melons as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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