Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Valencia Oranges	Frozen Melon Balls	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	12% 15.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	19.6% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	16% 0.21mg	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	19.3% 77.4μg	13% 51.6μg	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	107% 96mg	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	13.2% 0.12mg	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	2.23% 0.18mg	7.2% 0.58mg	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% 0.046mg	3.45% 0.079mg	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	4.8% 33.7mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.8 times more Vitamin C than Frozen Melon Balls.
• While Frozen Melon Balls contain 7.4 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 4 times more Calcium and 1.4 times more Phosphorus than Frozen Melon Balls.
• While Frozen Melon Balls contain 1.6 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Melon Balls have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.5 times more Energy, 1.5 times more Carbohydrate, 3.6 times more Fiber and 1.2 times more Protein than Frozen Melon Balls.
• While Frozen Melon Balls contain 3.5 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Melon Balls have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.