Nutrients in 500 calories of Watermelon

Raw Watermelon (Citrullus lanatus).

Weight per 500 Calories

Watermelon

1667g

Raw Watermelon has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

500 kcal ▼

Macro Nutrients

Watermelon

Energy500 kcal

17.2%

Raw Watermelon has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.5 g

2.58%

Raw Watermelon has 2.5 g of Fat per 500 calories, which is 2.58% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.83%

Raw Watermelon has 0.26666666666667 g of Saturated Fat per 500 calories, which is 0.83% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Watermelon has 0 g of Omega 3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.83 g

4.9%

Raw Watermelon has 0.83333333333333 g of Omega 6 per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watermelon has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate126 g

97%

Raw Watermelon has 125.83333333333 g of Carbohydrate per 500 calories, which is 97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars103 g

143%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Watermelon has 103.33333333333 g of Sugars per 500 calories, which is 143% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose56 g

77.2%

≤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]

Raw Watermelon has 56 g of Fructose per 500 calories, which is 77.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose26.3 g

Raw Watermelon has 26.333333333333 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose20 g

Raw Watermelon has 20.166666666667 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.67 g

17.5%

Raw Watermelon has 6.6666666666667 g of Fiber per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Watermelon has 10.166666666667 g of Protein per 500 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon

Vitamin A467 μg

52%

RAE, retinol activity equivalents

Raw Watermelon has 466.66666666667 μg of Vitamin A per 500 calories, which is 52% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.55 mg

46%

Thiamine

Raw Watermelon has 0.55 mg of Vitamin B1 per 500 calories, which is 46% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg

27%

Riboflavin

Raw Watermelon has 0.35 mg of Vitamin B2 per 500 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.97 mg

18.5%

Niacin, nicotinic acid, niacinamide

Raw Watermelon has 2.9666666666667 mg of Vitamin B3 per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.7 mg

73.7%

Pantothenic acid

Raw Watermelon has 3.6833333333333 mg of Vitamin B5 per 500 calories, which is 73.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg

57.7%

Pyridoxine

Raw Watermelon has 0.75 mg of Vitamin B6 per 500 calories, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Raw Watermelon has 50 μg of Vitamin B9 per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Watermelon has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C135 mg

150%

Ascorbic acid

Raw Watermelon has 135 mg of Vitamin C per 500 calories, which is 150% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Watermelon has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.83 mg

5.56%

Tocopherols and Tocotrienols

Raw Watermelon has 0.83333333333333 mg of Vitamin E per 500 calories, which is 5.56% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.67 μg

1.4%

Phytomenadione or phylloquinone

Raw Watermelon has 1.6666666666667 μg of Vitamin K per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon

Calcium117 mg

11.7%

Raw Watermelon has 116.66666666667 mg of Calcium per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.7 mg

77.8%

Raw Watermelon has 0.7 mg of Copper per 500 calories, which is 77.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride25 μg

0.63%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Watermelon has 25 μg of Fluoride per 500 calories, which is 0.63% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron4 mg

50%

Raw Watermelon has 4 mg of Iron per 500 calories, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium167 mg

39.7%

Raw Watermelon has 166.66666666667 mg of Magnesium per 500 calories, which is 39.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27.5%

Raw Watermelon has 0.63333333333333 mg of Manganese per 500 calories, which is 27.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus183 mg

26%

Raw Watermelon has 183.33333333333 mg of Phosphorus per 500 calories, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1867 mg

55%

Raw Watermelon has 1866.6666666667 mg of Potassium per 500 calories, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.67 μg

12%

Raw Watermelon has 6.6666666666667 μg of Selenium per 500 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16.7 mg

1.1%

Raw Watermelon has 16.666666666667 mg of Sodium per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Raw Watermelon has 1.6666666666667 mg of Zinc per 500 calories, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1524 g

41%

Raw Watermelon has 1524.1666666667 g of Water per 500 calories, which is 41% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Watermelon:

500 calories of Watermelon has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin B9.
This fruit has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Watermelon:

500 calories of Watermelon is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Selenium and Zinc.
While 500 calories of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 500 calories of Raw Watermelon:

500 calories of Watermelon has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose.
It also has a good amount of Fiber and Protein.
This fruit has some Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, it has no Omega 3, Glucose and Sucrose.

Compare Raw Watermelon with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Watermelon

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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