Comparing Nutrients in 7 ounces Honeydew Melons VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.6g	130g per day for Men 19-50 years
Sugars	22.2% 16g	NA	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	8.1% 5.87g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.92g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.6% 0.13mg	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	9.43% 37.7μg	19.3% 77.4μg	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	39.7% 35.7mg	107% 96mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	8.16% 0.073mg	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	4.2% 0.34mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	2% 0.046mg	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	3.1% 22mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Honeydew Melons vs Valencia Oranges:

• Raw Honeydew Melons have 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A, 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Honeydew Melons vs Valencia Oranges:

• Raw Honeydew Melons have 1.9 times more Iron, 1.3 times more Potassium and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.7 times more Calcium, 1.5 times more Copper and 1.5 times more Phosphorus than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Raw Valencia Oranges have similar amounts of Magnesium, Manganese and Water per 7 oz.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Honeydew Melons have 2.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Fiber and 1.9 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.