Comparing Nutrients in 300 calories Watermelon VS Almonds

Weight per 300 calories

• Watermelon: 1000g
• Almonds: 51.8g

Almonds have 19.3 times more energy per unit of mass than Raw Watermelon, which is very high in comparison to other foods. Watermelon having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Watermelon	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	85.5% 62g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 12g	% 2.05g	g per day for Men 19-50 years
Fiber	10.5% 4g	17% 6.48g	38g per day for Men 19-50 years
Protein	11% 6.1g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Almonds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Watermelon has more Vitamin A, 3.1 times more Vitamin B1, 9.1 times more Vitamin B5, 6.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.8 times more Vitamin B2 and 26.6 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Watermelon as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Watermelon vs Almonds:

• Raw Watermelon has 1.2 times more Iron, 2.9 times more Potassium, 1.9 times more Selenium and 400.2 times more Water than Almonds.
• While Almonds contain 2 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Raw Watermelon.

Comparison of macro-nutrients per 300 calories:

• Raw Watermelon has 6.8 times more Carbohydrate, 27.5 times more Sugars and 589.5 times more Fructose than Almonds.
• While Almonds contain 17.2 times more Fat, 12.3 times more Saturated Fat, 12.8 times more Omega 6, 1.6 times more Fiber and 1.8 times more Protein than Raw Watermelon.
• Both Raw Watermelon and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Watermelon as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.