Comparing Nutrients in 1 pound Watermelon VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Watermelon	Navel Oranges	Recommended Dietary Allowance
Energy	4.7% 136kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	43.8% 57g	130g per day for Men 19-50 years
Sugars	38.8% 28g	53% 38.6g	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	21% 15.2g	14% 10.2g	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	% 7.17g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 19.4g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	14% 127μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	27.6% 0.36mg	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	3.4% 13.6μg	38.6% 154μg	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	41% 36.7mg	298% 268mg	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	1.5% 0.23mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Navel Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	13.6% 1.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Watermelon has 2.3 times more Vitamin A than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6, 11.3 times more Vitamin B9, 7.3 times more Vitamin C and 3 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Raw Navel Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Watermelon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Watermelon vs Navel Oranges:

• Raw Watermelon has 1.8 times more Iron and 1.3 times more Manganese than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium, 2.1 times more Phosphorus and 1.5 times more Potassium than Raw Watermelon.
• Both Raw Watermelon and Raw Navel Oranges have similar amounts of Copper, Magnesium and Water per 1 lb.
• Both Raw Watermelon as well as Raw Navel Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Watermelon has 1.5 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.4 times more Sugars, 5.5 times more Fiber and 1.5 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.