Comparing Nutrients in 1 pound Watermelon VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Watermelon	Dried Acorns	Recommended Dietary Allowance
Energy	4.7% 136kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	187% 243g	130g per day for Men 19-50 years
Sugars	38.8% 28g	NA	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	21% 15.2g	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	% 7.17g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	NA	38g per day for Men 19-50 years
Protein	4.94% 2.77g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Dried Acorns	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	242% 3.15mg	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	3.4% 13.6μg	130% 522μg	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	41% 36.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Dried Acorns	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	412% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	13.6% 1.1mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	269% 6.2mg	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	7.13% 50mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Dried Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Watermelon versus 1 lb of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Watermelon vs Dried Acorns:

• 1 pound of Watermelon has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 13.5 times more Vitamin B3, 4.3 times more Vitamin B5, 15.4 times more Vitamin B6 and 38.3 times more Vitamin B9 than Raw Watermelon.
• 1 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Watermelon as well as Dried Acorns have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Watermelon vs Dried Acorns:

• 1 pound of Watermelon has 18.1 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 7.7 times more Calcium, 19.5 times more Copper, 4.3 times more Iron, 8.2 times more Magnesium, 35.9 times more Manganese, 9.4 times more Phosphorus, 6.3 times more Potassium and 6.7 times more Zinc than Raw Watermelon.
• 1 pound of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 17 times more Energy, 209.4 times more Fat, 255.3 times more Saturated Fat, 121 times more Omega 6, 7.1 times more Carbohydrate and 13.3 times more Protein than Raw Watermelon.
• 1 pound of Watermelon provide inadequate amounts of Energy, Omega 6 and Protein