Comparing Nutrients in 300 calories Broccoli Raab VS Watermelon

Weight per 300 calories

• Broccoli Raab: 1364g
• Watermelon: 1000g

Raw Watermelon has 1.4 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Watermelon	7%	4%	89%

Macro Nutrients

	Broccoli Raab	Watermelon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	58% 75.5g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	85.5% 62g	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	3.2% 2.3g	46.3% 33.6g	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	% 1.36g	% 16g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 12g	g per day for Men 19-50 years
Fiber	97% 37g	10.5% 4g	38g per day for Men 19-50 years
Protein	77% 43.2g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Watermelon	Recommended Dietary Allowance
Vitamin A	198% 1786μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	34.6% 0.45mg	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	283% 1132μg	7.5% 30μg	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	306% 275mg	90% 81mg	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	147% 22mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Watermelon	Recommended Dietary Allowance
Calcium	147% 1473mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	365% 29mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	16.5% 0.38mg	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	142% 995mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	34% 1262g	24.7% 915g	3700g per day for Men 19-50 years

Broccoli Raab VS Watermelon Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Watermelon?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Watermelon:

• 300 calories of Broccoli Raab have 6.4 times more Vitamin A, 6.7 times more Vitamin B1, 8.4 times more Vitamin B2, 9.4 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6, 37.7 times more Vitamin B9, 3.4 times more Vitamin C, 44.2 times more Vitamin E and 3054.5 times more Vitamin K than Watermelon.
• 300 calories of Watermelon have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Watermelon:

• 300 calories of Broccoli Raab have 21 times more Calcium, 1.4 times more Copper, 12.2 times more Iron, 3 times more Magnesium, 14.2 times more Manganese, 9 times more Phosphorus, 2.4 times more Potassium, 3.4 times more Selenium, 45 times more Sodium, 10.5 times more Zinc and 1.4 times more Water than Watermelon.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 4.5 times more Fat, more Omega 3, 9.2 times more Fiber and 7.1 times more Protein than Watermelon.
• While 300 kcal of Raw Watermelon contain 1.9 times more Carbohydrate, 12 times more Sugars and 14.5 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Watermelon offer comparable quantities of Energy per 300 calories.
• 300 calories of Watermelon provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Watermelon provide inadequate amounts of Omega 6 in 300 calories.