Comparing Nutrients in 500 calories Florida Oranges VS Watermelon

Weight per 500 calories

• Florida Oranges: 1087g
• Watermelon: 1667g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	97% 126g	130g per day for Men 19-50 years
Sugars	137% 99g	143% 103g	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	77.2% 56g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	68.6% 26g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	57.7% 0.75mg	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	46% 185μg	12.5% 50μg	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	543% 489mg	150% 135mg	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	13% 1.96mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Watermelon	Recommended Dietary Allowance
Calcium	46.7% 467mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	12.2% 0.98mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	27.5% 0.63mg	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	18.6% 130mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	25.6% 947g	41% 1524g	3700g per day for Men 19-50 years

Florida Oranges VS Watermelon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Watermelon?

Lets compare vitamin content per 500 calories of Florida Oranges vs Watermelon:

• 500 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 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Watermelon:

• 500 calories of Florida Oranges have 4 times more Calcium than Watermelon.
• While 500 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 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 3.9 times more Fiber than Watermelon.
• While 500 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 500 calories.
• Both Raw Florida Oranges as well as Raw Watermelon provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.