Comparing Nutrients in 7 ounces Navel Oranges VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Navel Oranges	Honeydew Melons	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14% 18g	130g per day for Men 19-50 years
Sugars	23.3% 17g	22.2% 16g	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	6.16% 4.47g	8.1% 5.87g	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	% 3.9g	% 5.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 4.92g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.4% 0.17mg	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	17% 67.5μg	9.43% 37.7μg	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	130% 117mg	39.7% 35.7mg	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	2% 0.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Honeydew Melons	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	5.3% 0.048mg	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	3.22% 0.26mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.33% 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	6.52% 45.6mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Honeydew Melons per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9 and 3.3 times more Vitamin C than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navel Oranges have 7.2 times more Calcium, 1.6 times more Copper and 2.1 times more Phosphorus than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain 1.3 times more Iron and 1.4 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Raw Honeydew Melons lack sufficient amounts of Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Carbohydrate and 2.8 times more Fiber than Honeydew Melons.
• While 7 oz of Raw Honeydew Melons contain 3.7 times more Omega 3 and 1.3 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Honeydew Melons offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Honeydew Melons provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.