Comparing Nutrients in 5 ounces Chilled Orange Juice VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Watermelon	7%	4%	89%

Macro Nutrients

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	0.19% 0.033g	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	12.6% 16.4g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	4.36% 3.16g	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	% 2.95g	% 2.24g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 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

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	6.73% 27μg	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	53% 47.6mg	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% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Watermelon	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.3% 0.18mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	7.42% 252mg	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	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Watermelon per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled 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 Chilled Orange Juice vs Watermelon:

• 5 ounces of Chilled Orange Juice have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 4.1 times more Vitamin C than Watermelon.
• While 5 oz of Raw Watermelon contain 14 times more Vitamin A than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Watermelon provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A
• 5 ounces of Watermelon have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Chilled Orange Juice have 1.5 times more Phosphorus and 1.6 times more Potassium than Watermelon.
• While 5 oz of Raw Watermelon contain 1.8 times more Iron than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Watermelon contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Iron
• 5 ounces of Watermelon lack sufficient amounts of Phosphorus
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 1.5 times more Carbohydrate and 1.3 times more Sugars than Watermelon.
• While 5 oz of Raw Watermelon contain 1.5 times more Fructose than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice from Concentrate as well as Raw Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in five ounces.