Comparing Nutrients in 300 calories Carrots VS Watermelon

Weight per 300 calories

• Carrots: 732g
• Watermelon: 1000g

Carrots have 1.4 times more energy per 100g than Watermelon. It has low energy density when compared to other foods. Raw Watermelon having low energy density.

Which food has more nutrients per 300 calories - Carrots or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Watermelon	7%	4%	89%

Macro Nutrients

	Carrots	Watermelon	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	54% 70g	58% 75.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 16g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 12g	g per day for Men 19-50 years
Fiber	54% 20.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	12% 6.8g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	Watermelon	Recommended Dietary Allowance
Vitamin A	679% 6110μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Watermelon	Recommended Dietary Allowance
Calcium	24% 241mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	17.5% 646g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Watermelon:

• Raw Carrots have 21.8 times more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B6, 4.6 times more Vitamin B9, 9.7 times more Vitamin E and 96.6 times more Vitamin K than Raw Watermelon.
• While Raw Watermelon contains 1.9 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Watermelon have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Carrots as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Watermelon:

• Raw Carrots have 3.4 times more Calcium, 2.8 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 50.5 times more Sodium and 1.8 times more Zinc than Raw Watermelon.
• While Raw Watermelon contains 1.3 times more Copper, 5.5 times more Selenium and 1.4 times more Water than Raw Carrots.
• Both Raw Carrots and Raw Watermelon have similar amounts of Iron and Magnesium per 300 kcal.
• Both Raw Carrots as well as Raw Watermelon have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.5 times more Omega 6 and 5.1 times more Fiber than Raw Watermelon.
• While Raw Watermelon contains 1.8 times more Sugars and 8.3 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Watermelon have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Carrots as well as Raw Watermelon have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.