Comparing Nutrients in 7 ounces Honeydew Melons VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Honeydew Melons	Oranges with Peel	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	14% 0.18mg	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	15% 59.5μg	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	39.7% 35.7mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.33% 0.054mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Honeydew Melons versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Oranges with Peel contain 2.6 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Honeydew Melons.
• Both Honeydew Melons and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Honeydew Melons as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Honeydew Melons vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 2.4 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium and 2 times more Phosphorus than Raw Honeydew Melons.
• Both Honeydew Melons and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Honeydew Melons as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Honeydew Melons have 2.1 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Energy, 1.7 times more Carbohydrate, 5.6 times more Fiber and 2.4 times more Protein than Raw Honeydew Melons.
• 7 ounces of Honeydew Melons provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Honeydew Melons as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Honeydew Melons VS Oranges with Peel

What are the health benefits of Honeydew Melons compared to Oranges with Peel ?

Honeydew melons are a good source of vitamin C, vitamin K, and potassium, which can support immune function, bone health, and heart health. Oranges with peel contain more fiber and antioxidants, which can aid in digestion and reduce inflammation. Both are nutritious options, but oranges with peel may offer slightly more health benefits due to their higher fiber and antioxidant content.

Can I lose weight easier by eating more Honeydew Melons or Oranges with Peel ?

Both honeydew melons and oranges with peel are healthy choices for weight loss due to their high water and fiber content. However, honeydew melons are lower in calories and sugar compared to oranges with peel. Therefore, incorporating more honeydew melons into your diet may help you lose weight easier. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Honeydew Melons or more Oranges with Peel to gain more muscles while training consistently?

Both honeydew melons and oranges with peel can be beneficial for muscle gain due to their vitamin and mineral content. Honeydew melons are a good source of vitamin C, which is important for collagen production and muscle repair. Oranges with peel contain fiber, which can aid in digestion and nutrient absorption. To support muscle growth, it's important to consume a variety of fruits and vegetables, along with adequate protein sources and complex carbohydrates. Incorporating both honeydew melons and oranges with peel into your diet can help provide a well-rounded nutrient profile to support your training goals.

What is the environmental impact of producing Honeydew Melons compared to Oranges with Peel ?

Honeydew melons generally have a lower environmental impact compared to oranges with peel. Melons require less water and land to grow, and they have a smaller carbon footprint due to their shorter growing season and lower transportation costs. Oranges, on the other hand, often require more water, pesticides, and energy for production and transportation. Choosing honeydew melons over oranges can be a more sustainable choice for the environment.