Comparing Nutrients in 500 calories Watermelon VS Almonds

Weight per 500 calories

• Watermelon: 1667g
• Almonds: 86.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	143% 103g	5.2% 3.76g	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	77.2% 56g	0.13% 0.095g	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	% 26.3g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 20g	% 3.4g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	18% 10g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Almonds	Recommended Dietary Allowance
Vitamin A	52% 467μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	9.5% 38μg	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	150% 135mg	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	5.56% 0.83mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Almonds	Recommended Dietary Allowance
Calcium	11.7% 117mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	50% 4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 183mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	41% 1524g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Watermelon as well as Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Watermelon as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.