Comparing Nutrients in 5 ounces Honeydew Melons VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.9% 13g	12% 15.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	17% 12.4g	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	5.8% 4.2g	4.75% 3.44g	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	% 3.8g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 5.75g	g per day for Men 19-50 years
Fiber	3% 1.13g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	3.4% 0.044mg	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	6.73% 27μg	8.5% 34μg	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	28.3% 25.5mg	47.4% 42.7mg	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	0.19% 0.028mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	3% 0.24mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.66% 0.038mg	1.3% 0.03mg	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	2.23% 15.6mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Honeydew Melons versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Honeydew Melons vs Canned Orange Juice:

• 5 ounces of Honeydew Melons have 2.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 29 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Orange Juice provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Honeydew Melons vs Canned Orange Juice:

• 5 ounces of Honeydew Melons have 1.7 times more Iron and 1.2 times more Potassium than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.5 times more Phosphorus than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Orange Juice contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Honeydew Melons lack sufficient amounts of Phosphorus
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Honeydew Melons have 4.7 times more Omega 3, 1.2 times more Fructose and 2.7 times more Fiber than Canned Orange Juice.
• Both Honeydew Melons and Canned Orange Juice offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Honeydew Melons as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.