Comparing Nutrients in 1 kilogram Watermelon VS 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	10.3% 300kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	82% 107g	130g per day for Men 19-50 years
Sugars	85.5% 62g	97% 70.5g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	95% 36g	38g per day for Men 19-50 years
Protein	11% 6.1g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Asian Pears	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	17% 0.22mg	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	20% 80μg	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	90% 81mg	42.2% 38mg	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	3.33% 0.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Asian Pears	Recommended Dietary Allowance
Calcium	7% 70mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	26% 0.6mg	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	15.7% 110mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Asian Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Asian Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Watermelon vs Asian Pears:

• 1 kilogram of Watermelon has more Vitamin A, 3.7 times more Vitamin B1, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin C than Asian Pears.
• While 1 kg of Raw Asian Pears contains 2.7 times more Vitamin B9 and 45 times more Vitamin K than Raw Watermelon.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Asian Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Raw Watermelon as well as Raw Asian Pears have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Asian Pears:

• 1 kilogram of Watermelon has more Iron and 1.3 times more Magnesium than Asian Pears.
• While 1 kg of Raw Asian Pears contains 1.6 times more Manganese than Raw Watermelon.
• Both Watermelon and Asian Pears contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Watermelon lack sufficient amounts of Manganese
• 1 kilogram of Asian Pears lack sufficient amounts of Iron and Magnesium
• Both Raw Watermelon as well as Raw Asian Pears lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Asian Pears contains 1.4 times more Carbohydrate and 9 times more Fiber than Raw Watermelon.
• Both Watermelon and Asian Pears offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Watermelon provide inadequate amounts of Fiber
• Both Raw Watermelon as well as Raw Asian Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.