Comparing Nutrients in 300 calories Watermelon VS Asian Pears

Weight per 300 calories

• Watermelon: 1000g
• Asian Pears: 714g

Raw Asian Pears have 1.4 times more energy per unit of mass than Raw Watermelon, which is low in comparison to other foods. Watermelon having low energy density.

Discover which food has more nutrients per 300 calories - Watermelon or Asian Pears?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Asian Pears	4%	4%	92%

Macro Nutrients

	Watermelon	Asian Pears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.27% 0.39g	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	58.5% 76g	130g per day for Men 19-50 years
Sugars	85.5% 62g	69.5% 50.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Asian Pears	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	5.36% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	9.78% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	12% 0.16mg	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	14.3% 57μg	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	30% 27mg	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	5.7% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26.8% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Asian Pears	Recommended Dietary Allowance
Calcium	7% 70mg	2.86% 28.6mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	39.7% 0.36mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	18.6% 0.43mg	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	11.2% 78.6mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	25.4% 864mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	24.7% 915g	17% 630g	3700g per day for Men 19-50 years

Watermelon VS Asian Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Watermelon or Asian Pears?

Lets compare vitamin content per 300 calories of Watermelon vs Asian Pears:

• 300 calories of Watermelon have more Vitamin A, 5.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin C than Asian Pears.
• While 300 kcal of Raw Asian Pears contain 1.9 times more Vitamin B9 and 32.1 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Asian Pears provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Watermelon have insufficient amounts of Vitamin K
• 300 calories of Asian Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B2
• Both Raw Watermelon as well as Raw Asian Pears have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Watermelon vs Asian Pears:

• 300 calories of Watermelon have 2.5 times more Calcium, more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium, 7 times more Zinc and 1.5 times more Water than Asian Pears.
• Both Watermelon and Asian Pears contain similar levels of Copper and Manganese per 300 calories.
• 300 calories of Asian Pears lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watermelon have 1.2 times more Sugars and 1.7 times more Protein than Asian Pears.
• While 300 kcal of Raw Asian Pears contain 6.4 times more Fiber than Raw Watermelon.
• Both Watermelon and Asian Pears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Watermelon as well as Raw Asian Pears provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.