Comparing Nutrients in 5 ounces Almonds VS Watermelon

Macros Ratio

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

Macro Nutrients

	Almonds	Watermelon	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12% 8.8g	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	0.22% 0.16g	6.57% 4.76g	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	% 0.24g	% 2.24g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.7g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	53.5% 30g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	1.06% 4.25μg	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	0% 0mg	12.8% 11.5mg	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	242% 36.3mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Watermelon	Recommended Dietary Allowance
Calcium	38% 381mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	65.7% 5.26mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	2.34% 0.054mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Watermelon:

• Almonds have 6.2 times more Vitamin B1, 54.2 times more Vitamin B2, 20.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 14.7 times more Vitamin B9 and 512.6 times more Vitamin E than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A and more Vitamin C than Almonds.
• Both Almonds as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Watermelon:

• Almonds have 38.4 times more Calcium, 24.5 times more Copper, 15.5 times more Iron, 27 times more Magnesium, 57.3 times more Manganese, 43.7 times more Phosphorus, 6.5 times more Potassium, 10.3 times more Selenium and 31.2 times more Zinc than Raw Watermelon.
• While Raw Watermelon contains 20.7 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 19.3 times more Energy, 332.9 times more Fat, 237.6 times more Saturated Fat, 246.5 times more Omega 6, 2.9 times more Carbohydrate, 31.3 times more Fiber and 34.7 times more Protein than Raw Watermelon.
• While Raw Watermelon contains 1.4 times more Sugars and 30.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Watermelon have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.