Comparing Nutrients in 7 ounces Oranges with Peel VS Honeydew Melons

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Honeydew Melons	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.92g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	39.7% 35.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Honeydew Melons	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.3% 452mg	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	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Honeydew Melons:

• 7 ounces of Oranges with Peel have 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 Honeydew Melons.
• Both Oranges with Peel and Honeydew Melons 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 Oranges with Peel as well as Raw Honeydew Melons have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 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 Honeydew Melons.
• Both Oranges with Peel and Honeydew Melons contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Honeydew Melons lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Honeydew Melons lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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