Comparing Nutrients in 100 grams Canned Orange Juice VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Watermelon	7%	4%	89%

Macro Nutrients

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	12% 8.76g	8.55% 6.2g	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	3.35% 2.43g	4.63% 3.36g	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	% 2.27g	% 1.58g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 1.2g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Vitamin A	1% 9μg	3.1% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	3.46% 0.045mg	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	6% 24μg	0.75% 3μg	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	33.4% 30mg	9% 8.1mg	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	1.33% 0.2mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Watermelon	Recommended Dietary Allowance
Calcium	1% 10mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	0.038% 1.5μg	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	1.25% 0.1mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	1.65% 0.038mg	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	2.43% 17mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Watermelon per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Watermelon:

• 100 grams of Canned Orange Juice have 8 times more Vitamin B9 and 3.7 times more Vitamin C than Watermelon.
• While 100 g of Raw Watermelon contain 3.1 times more Vitamin A and 1.5 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Watermelon provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A
• 100 grams of Watermelon have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Watermelon:

• 100 grams of Canned Orange Juice have 1.5 times more Phosphorus and 1.6 times more Potassium than Watermelon.
• While 100 g of Raw Watermelon contain 1.9 times more Copper and 2.4 times more Iron than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Watermelon contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron
• 100 grams of Watermelon lack sufficient amounts of Phosphorus
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon lack sufficient amounts of Calcium, Fluoride, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.5 times more Carbohydrate and 1.4 times more Sugars than Watermelon.
• While 100 g of Raw Watermelon contain 1.4 times more Fructose than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Raw Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in 100 grams.