Comparing Nutrients in 5 ounces Canned Orange Juice VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Watermelon	7%	4%	89%

Macro Nutrients

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	12% 8.8g	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	4.75% 3.44g	6.57% 4.76g	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	% 3.2g	% 2.24g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 1.7g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	4.9% 0.064mg	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	8.5% 34μg	1.06% 4.25μg	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	47.4% 42.7mg	12.8% 11.5mg	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	1.9% 0.28mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	0.053% 2.13μg	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	1.77% 0.14mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	2.34% 0.054mg	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	3.44% 24mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Watermelon per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 8 times more Vitamin B9 and 3.7 times more Vitamin C than Watermelon.
• While 5 oz of Raw Watermelon contain 3.1 times more Vitamin A and 1.5 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Watermelon provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A
• 5 ounces of Watermelon have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Watermelon:

• 5 ounces of Canned Orange Juice have 1.5 times more Phosphorus and 1.6 times more Potassium than Watermelon.
• While 5 oz of Raw Watermelon contain 1.9 times more Copper and 2.4 times more Iron than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Watermelon contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron
• 5 ounces of Watermelon lack sufficient amounts of Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon lack sufficient amounts of Calcium, Fluoride, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.5 times more Carbohydrate and 1.4 times more Sugars than Watermelon.
• While 5 oz of Raw Watermelon contain 1.4 times more Fructose than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in five ounces.