Comparing Nutrients in 300 calories Watermelon VS Navel Oranges

Weight per 300 calories

• Watermelon: 1000g
• Navel Oranges: 612g

Raw Navel Oranges have 1.6 times more energy per unit of mass than Raw Watermelon, which is low in comparison to other foods. Watermelon having low energy density.

Which food has more nutrients per 300 calories - Watermelon or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	58% 75.5g	59% 76.8g	130g per day for Men 19-50 years
Sugars	85.5% 62g	71.8% 52g	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	46.3% 33.6g	19% 13.8g	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	% 16g	% 12g	g per day for Men 19-50 years
Sucrose	% 12g	% 26.2g	g per day for Men 19-50 years
Fiber	10.5% 4g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	31% 280μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	37.2% 0.48mg	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	7.5% 30μg	52% 208μg	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	90% 81mg	402% 362mg	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	3.33% 0.5mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Navel Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	7.7% 0.18mg	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	15.7% 110mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	24.7% 915g	14.2% 526g	3700g per day for Men 19-50 years

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

• Raw Watermelon has 3.8 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 6.9 times more Vitamin B9, 4.5 times more Vitamin C and 1.8 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Raw Navel Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Watermelon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Watermelon vs Navel Oranges:

• Raw Watermelon has 1.8 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, more Selenium, 2 times more Zinc and 1.7 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Calcium and 1.3 times more Phosphorus than Raw Watermelon.
• Both Raw Watermelon and Raw Navel Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Watermelon has 2.4 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3 and 3.4 times more Fiber than Raw Watermelon.
• Both Raw Watermelon and Raw Navel Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Watermelon as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.