Comparing Nutrients in 300 calories Florida Oranges VS Watermelon

Weight per 300 calories

• Florida Oranges: 652g
• Watermelon: 1000g

Florida Oranges have 1.5 times more energy per 100g than Watermelon. It has low energy density when compared to other foods. Raw Watermelon having low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or Watermelon?

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	58% 75.5g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	85.5% 62g	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	46.3% 33.6g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	41% 15.7g	10.5% 4g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	34.6% 0.45mg	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	27.7% 111μg	7.5% 30μg	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	326% 293mg	90% 81mg	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	7.83% 1.17mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Calcium	28% 280mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	7.34% 0.59mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	16.5% 0.38mg	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	11% 78.3mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	15.4% 568g	24.7% 915g	3700g per day for Men 19-50 years

Florida Oranges VS Watermelon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Watermelon?

Lets compare vitamin content per 300 calories of Florida Oranges vs Watermelon:

• 300 calories of Florida Oranges have 2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B9, 3.6 times more Vitamin C and 2.3 times more Vitamin E than Watermelon.
• While 300 kcal of Raw Watermelon contain 3.9 times more Vitamin A, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Florida Oranges.
• 300 calories of Watermelon have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Watermelon:

• 300 calories of Florida Oranges have 4 times more Calcium than Watermelon.
• While 300 kcal of Raw Watermelon contain 1.7 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Zinc and 1.6 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Watermelon contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 3.9 times more Fiber than Watermelon.
• While 300 kcal of Raw Watermelon contain 1.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Watermelon offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Florida Oranges as well as Raw Watermelon provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.