Comparing Nutrients in 7 ounces Watermelon VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Watermelon	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	17.6% 23g	130g per day for Men 19-50 years
Sugars	17% 12.3g	22.7% 16.5g	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	9.2% 6.67g	6.1% 4.43g	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	% 3.14g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 7.96g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.6% 0.15mg	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	1.5% 5.95μg	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	18% 16mg	74% 66.7mg	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	0.66% 0.099mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	6.54% 222mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Watermelon versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Watermelon vs Chilled Orange Juice:

• 7 ounces of Watermelon have 14 times more Vitamin A than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Watermelon.
• Both Watermelon and Chilled Orange Juice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2 and Vitamin B9
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Chilled Orange Juice:

• 7 ounces of Watermelon have 1.8 times more Iron than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Phosphorus and 1.6 times more Potassium than Raw Watermelon.
• Both Watermelon and Chilled Orange Juice contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Phosphorus
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron
• Both Raw Watermelon as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon have 1.5 times more Fructose than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Carbohydrate and 1.3 times more Sugars than Raw Watermelon.
• Both Raw Watermelon as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in seven ounces.