Comparing Nutrients in 1 pound 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	7.2% 209kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	57% 41.5g	38.8% 28g	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	21% 15.2g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	15.7% 0.2mg	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	19.3% 77μg	3.4% 13.6μg	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	227% 204mg	41% 36.7mg	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	5.44% 0.82mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.8μg	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	5.1% 0.41mg	13.6% 1.1mg	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	4.73% 0.11mg	7.5% 0.17mg	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	7.78% 54.4mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Watermelon per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound 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 pound.

Comparing minerals per 1 pound for Florida Oranges vs Watermelon:

• 1 pound of Florida Oranges has 6.1 times more Calcium and 1.5 times more Potassium than Watermelon.
• While 1 lb 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 pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.5 times more Carbohydrate, 1.5 times more Sugars and 6 times more Fiber than Watermelon.
• 1 pound 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 pound.