Comparing Nutrients in 7 ounces Frozen Melon Balls VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Melon Balls	Navel Oranges	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Navel Oranges	Recommended Dietary Allowance
Vitamin A	19.6% 177μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12% 0.16mg	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	13% 51.6μg	17% 67.5μg	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	13.7% 12.3mg	130% 117mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	7.2% 0.58mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	2.5% 0.058mg	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	3.4% 24mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Melon Balls VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Melon Balls versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Melon Balls vs Navel Oranges:

• 7 ounces of Frozen Melon Balls have 7.4 times more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B6 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 9.5 times more Vitamin C than Frozen Melon Balls.
• 7 ounces of Frozen Melon Balls have insufficient amounts of Vitamin B2
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Frozen Melon Balls as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Melon Balls vs Navel Oranges:

• 7 ounces of Frozen Melon Balls have 1.5 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium and 31 times more Sodium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 4.3 times more Calcium and 1.9 times more Phosphorus than Frozen Melon Balls.
• Both Frozen Melon Balls and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Melon Balls lack sufficient amounts of Calcium and Phosphorus
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Frozen Melon Balls as well as Raw Navel Oranges lack sufficient amounts of Manganese and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Melon Balls have 6.2 times more Omega 3 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Carbohydrate and 3.1 times more Fiber than Frozen Melon Balls.
• 7 ounces of Frozen Melon Balls provide inadequate amounts of Fiber
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Frozen Melon Balls as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.