Comparing Nutrients in 300 calories Watermelon VS Cooked Frozen Carrots

Weight per 300 calories

• Watermelon: 1000g
• Cooked Frozen Carrots: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Watermelon or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Watermelon	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	13.8% 2.34g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	85.5% 62g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 12g	% 28g	g per day for Men 19-50 years
Fiber	10.5% 4g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	11% 6.1g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	31% 280μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	59% 1.35mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19.8% 732g	3700g per day for Men 19-50 years

Watermelon VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Watermelon or Cooked Frozen Carrots?

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

• 300 calories of Watermelon have 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 4.3 times more Vitamin C than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 24.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 16.4 times more Vitamin E and 110.3 times more Vitamin K than Raw Watermelon.
• 300 calories of Watermelon have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Watermelon as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Watermelon vs Cooked Frozen Carrots:

• 300 calories of Watermelon have 1.2 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 4.1 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 3.6 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 47.8 times more Sodium and 2.8 times more Zinc than Raw Watermelon.
• Both Watermelon and Cooked Frozen Carrots contain similar levels of Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watermelon have 1.2 times more Carbohydrate, 1.9 times more Sugars, 14.8 times more Fructose and 1.3 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain more Omega 3, 4.7 times more Omega 6 and 6.7 times more Fiber than Raw Watermelon.
• Both Watermelon and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.
• 300 calories of Watermelon provide inadequate amounts of Omega 3 and Omega 6