Comparing Nutrients in 14 ounces Almonds VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Watermelon	7%	4%	89%

Macro Nutrients

	Almonds	Watermelon	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	23% 30g	130g per day for Men 19-50 years
Sugars	24% 17.3g	34% 24.6g	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	0.6% 0.44g	18.4% 13.3g	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	% 0.67g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 4.8g	g per day for Men 19-50 years
Fiber	131% 49.6g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	150% 84g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Almonds	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	2.98% 12μg	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	0% 0mg	35.7% 32mg	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	678% 102mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Watermelon	Recommended Dietary Allowance
Calcium	107% 1068mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	184% 14.7mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	6.56% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Watermelon:

• Almonds have 6.2 times more Vitamin B1, 54.2 times more Vitamin B2, 20.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 14.7 times more Vitamin B9 and 512.6 times more Vitamin E than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A and more Vitamin C than Almonds.
• Both Almonds as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Watermelon:

• Almonds have 38.4 times more Calcium, 24.5 times more Copper, 15.5 times more Iron, 27 times more Magnesium, 57.3 times more Manganese, 43.7 times more Phosphorus, 6.5 times more Potassium, 10.3 times more Selenium and 31.2 times more Zinc than Raw Watermelon.
• While Raw Watermelon contains 20.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 19.3 times more Energy, 332.9 times more Fat, 237.6 times more Saturated Fat, 246.5 times more Omega 6, 2.9 times more Carbohydrate, 31.3 times more Fiber and 34.7 times more Protein than Raw Watermelon.
• While Raw Watermelon contains 1.4 times more Sugars and 30.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Watermelon have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.