Comparing Nutrients in 300 calories Watermelon VS Frozen Carrots

Weight per 300 calories

• Watermelon: 1000g
• Frozen Carrots: 833g

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 Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watermelon	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	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	85.5% 62g	54.7% 39.7g	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	3.56% 2.6g	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	% 16g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 12g	% 33.8g	g per day for Men 19-50 years
Fiber	10.5% 4g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	31% 280μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Carrots	Recommended Dietary Allowance
Calcium	7% 70mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.3% 750g	3700g per day for Men 19-50 years

Watermelon VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Watermelon have 1.4 times more Vitamin B5 and 3.9 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 21.1 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 9.5 times more Vitamin E and 146.7 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Frozen Carrots provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Watermelon have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Watermelon as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Watermelon vs Frozen Carrots:

• 300 calories of Watermelon have 1.2 times more Water than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 4.3 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3.8 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 56.7 times more Sodium and 2.8 times more Zinc than Raw Watermelon.
• Both Watermelon and Frozen Carrots contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watermelon have 1.6 times more Sugars and 13 times more Fructose than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Omega 3, 4.1 times more Omega 6 and 6.9 times more Fiber than Raw Watermelon.
• Both Watermelon and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Watermelon provide inadequate amounts of Omega 3 and Omega 6