Comparing Nutrients in 1 pound Roasted Almonds VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Watermelon	7%	4%	89%

Macro Nutrients

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Energy	94% 2712kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	30.4% 22g	38.8% 28g	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	0.063% 0.045g	21% 15.2g	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	% 0.045g	% 7.17g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 5.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	170% 95g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	15.7% 0.2mg	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	62.4% 249μg	3.4% 13.6μg	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	41% 36.7mg	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	723% 108mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Watermelon	Recommended Dietary Allowance
Calcium	122% 1216mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.8μg	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	211% 17mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	7.5% 0.17mg	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	305% 2136mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Watermelon:

• Dry Roasted Almonds have 2.3 times more Vitamin B1, 57 times more Vitamin B2, 20.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 18.3 times more Vitamin B9 and 478 times more Vitamin E than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Watermelon:

• Dry Roasted Almonds have 38.3 times more Calcium, 26.2 times more Copper, 15.5 times more Iron, 27.9 times more Magnesium, 58.7 times more Manganese, 42.8 times more Phosphorus, 6.4 times more Potassium, 5 times more Selenium and 33.1 times more Zinc than Raw Watermelon.
• While Raw Watermelon contains 37.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 19.9 times more Energy, 350.3 times more Fat, 255.8 times more Saturated Fat, 258.9 times more Omega 6, 2.8 times more Carbohydrate, 27.3 times more Fiber and 34.4 times more Protein than Raw Watermelon.
• While Raw Watermelon contains 1.3 times more Sugars and 336 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Watermelon have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.