Comparing Nutrients in 500 calories Watermelon VS Florida Oranges

Weight per 500 calories

• Watermelon: 1667g
• Florida Oranges: 1087g

Raw Florida Oranges have 1.5 times more energy per unit of mass than Raw Watermelon, which is low in comparison to other foods. Watermelon having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Watermelon VS Florida Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Watermelon have 3.9 times more Vitamin A, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2 times more Vitamin B1, 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 Raw Watermelon.
• Both Watermelon and Florida Oranges provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Watermelon have insufficient amounts of Vitamin E
• Both Raw Watermelon as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Watermelon vs Florida Oranges:

• 500 calories of Watermelon have 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, 1.2 times more Selenium, 1.9 times more Zinc and 1.6 times more Water than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 4 times more Calcium than Raw Watermelon.
• Both Watermelon and Florida Oranges 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 Watermelon have 1.3 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 3.9 times more Fiber than Raw Watermelon.
• Both Watermelon and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Raw Watermelon as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.