Comparing Nutrients in 100 grams Oranges with Peel VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Watermelon	7%	4%	89%

Macro Nutrients

	Oranges with Peel	Watermelon	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.58g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	12% 4.5g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Watermelon	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	3.1% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	9% 8.1mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Watermelon	Recommended Dietary Allowance
Calcium	7% 70mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.8mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Watermelon per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Watermelon:

• 100 grams of Oranges with Peel have 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10 times more Vitamin B9 and 8.8 times more Vitamin C than Watermelon.
• While 100 g of Raw Watermelon contain 2.2 times more Vitamin A than Raw Oranges with Peel .
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• 100 grams of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Oranges with Peel as well as Raw Watermelon have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Watermelon:

• 100 grams of Oranges with Peel have 10 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2 times more Phosphorus and 1.8 times more Potassium than Watermelon.
• Both Oranges with Peel and Watermelon contain similar levels of Water per 100 grams.
• 100 grams of Watermelon lack sufficient amounts of Calcium and Phosphorus
• Both Raw Oranges with Peel as well as Raw Watermelon lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.1 times more Energy, 2.1 times more Carbohydrate, 11.3 times more Fiber and 2.1 times more Protein than Watermelon.
• 100 grams of Watermelon provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Raw Watermelon provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.