Comparing Nutrients in 100 calories Watermelon VS Asian Pears

Weight per 100 calories

• Watermelon: 333g
• Asian Pears: 238g

Raw Asian Pears have 1.4 times more energy per unit of mass than Raw Watermelon, which is low in comparison to other foods. Watermelon having low energy density.

Discover which food has more nutrients per 100 calories - Watermelon or Asian Pears?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Asian Pears	4%	4%	92%

Macro Nutrients

	Watermelon	Asian Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.15% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	23% 16.8g	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	15.4% 11g	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	% 5.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.03g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	3.63% 2.03g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Asian Pears	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	1.8% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	4.03% 0.052mg	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	2.5% 10μg	4.76% 19μg	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	30% 27mg	10% 9.05mg	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	1.1% 0.17mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.28% 0.33μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Asian Pears	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	13.2% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5μg	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	10% 0.8mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	6.2% 0.14mg	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	5.24% 36.7mg	3.74% 26mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	8.47% 288mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	0.43% 0.048mg	11mg per day for Men 19-50 years
Water	8.24% 305g	5.68% 210g	3700g per day for Men 19-50 years

Watermelon VS Asian Pears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Watermelon or Asian Pears?

Lets compare vitamin content per 100 calories of Watermelon vs Asian Pears:

• 100 calories of Watermelon have more Vitamin A, 5.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin C than Asian Pears.
• While 100 kcal of Raw Asian Pears contain 1.9 times more Vitamin B9 and 32.1 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Asian Pears provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Watermelon have insufficient amounts of Vitamin K
• 100 calories of Asian Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Watermelon as well as Raw Asian Pears have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Watermelon vs Asian Pears:

• 100 calories of Watermelon have 2.5 times more Calcium, more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 7 times more Zinc and 1.5 times more Water than Asian Pears.
• Both Watermelon and Asian Pears contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Asian Pears lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Watermelon have 1.2 times more Sugars and 1.7 times more Protein than Asian Pears.
• While 100 kcal of Raw Asian Pears contain 6.4 times more Fiber than Raw Watermelon.
• Both Watermelon and Asian Pears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Watermelon as well as Raw Asian Pears provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.