Comparing Nutrients in 7 ounces Watermelon VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Watermelon	Florida Oranges	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.36% 0.062g	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	25% 18g	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	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Florida Oranges	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	0.66% 0.099mg	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Watermelon vs Florida Oranges:

• 7 ounces of Watermelon have 2.5 times more Vitamin A than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.7 times more Vitamin B9 and 5.6 times more Vitamin C than Raw Watermelon.
• Both Watermelon and Florida Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Florida Oranges:

• 7 ounces of Watermelon have 2.7 times more Iron than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 6.1 times more Calcium and 1.5 times more Potassium than Raw Watermelon.
• Both Watermelon and Florida Oranges contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron
• Both Raw Watermelon as well as Raw Florida Oranges lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Florida Oranges contain 1.5 times more Carbohydrate, 1.5 times more Sugars and 6 times more Fiber than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Fiber
• Both Raw Watermelon as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.