Comparing Nutrients in 300 calories Watermelon Seed Kernels VS Florida Oranges

Weight per 300 calories

• Watermelon Seed Kernels: 54g
• Florida Oranges: 652g

Watermelon Seed Kernels have 12.1 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Watermelon Seed Kernels or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Watermelon Seed Kernels	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.34% 8.25g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	82.2% 59.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	41% 15.7g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	25.6% 0.33mg	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	7.8% 31.2μg	27.7% 111μg	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	0% 0mg	326% 293mg	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	NA	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Florida Oranges	Recommended Dietary Allowance
Calcium	2.9% 29mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	28.3% 0.25mg	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	49% 3.92mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	6.8% 0.16mg	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	58% 407mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	3.55% 53.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.074% 2.7g	15.4% 568g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges contain more Vitamin A, 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 8.7 times more Vitamin B5, 6.9 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watermelon Seed Kernels vs Florida Oranges:

• Dried Watermelon Seed Kernels have 1.5 times more Copper, 6.7 times more Iron, 4.3 times more Magnesium, 5.6 times more Manganese, 5.2 times more Phosphorus, more Sodium and 10.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.6 times more Calcium, 3.2 times more Potassium and 208.9 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Watermelon Seed Kernels have 18.6 times more Fat, 32.3 times more Saturated Fat, 74.8 times more Omega 6 and 3.3 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 9.1 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Dried Watermelon Seed Kernels as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.