Comparing Nutrients in 7 ounces Watermelon VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Carrots	8%	5%	87%

Macro Nutrients

	Watermelon	Carrots	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	14.6% 19g	130g per day for Men 19-50 years
Sugars	17% 12.3g	13% 9.4g	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	9.2% 6.67g	1.5% 1.1g	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	% 3.14g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 7.12g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Carrots	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	9.43% 37.7μg	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	18% 16mg	13% 11.7mg	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	0.66% 0.099mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Carrots	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	0.16% 6.35μg	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	5.95% 0.48mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	12.3% 0.28mg	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	3.1% 22mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Watermelon vs Carrots:

• Raw Watermelon has 1.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 29.8 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B6, 6.3 times more Vitamin B9, 13.2 times more Vitamin E and 132 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon and Raw Carrots have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Watermelon as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watermelon vs Carrots:

• Raw Carrots contain 4.7 times more Calcium, 3.8 times more Manganese, 3.2 times more Phosphorus, 2.9 times more Potassium, 69 times more Sodium and 2.4 times more Zinc than Raw Watermelon.
• Both Raw Watermelon and Raw Carrots have similar amounts of Copper, Iron, Magnesium and Water per 7 oz.
• Both Raw Watermelon as well as Raw Carrots have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Watermelon has 1.3 times more Sugars and 6.1 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.4 times more Energy, 1.3 times more Carbohydrate, 7 times more Fiber and 1.5 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.