Nutrients in 5 ounces of Watermelon

Raw Watermelon (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs

89%

5 oz ▼

Macro Nutrients

Watermelon

Energy42.5 kcal

1.47%

Raw Watermelon has 42.52425 kcal of Energy per 5 ounces, which is 1.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.21 g

0.22%

Raw Watermelon has 0.21262125 g of Fat per 5 ounces, which is 0.22% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.023 g

0.071%

Raw Watermelon has 0.0226796 g of Saturated Fat per 5 ounces, which is 0.071% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.071 g

0.42%

Raw Watermelon has 0.07087375 g of Omega 6 per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watermelon has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.7 g

8.23%

Raw Watermelon has 10.70193625 g of Carbohydrate per 5 ounces, which is 8.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.8 g

12%

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

Raw Watermelon has 8.788345 g of Sugars per 5 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.76 g

6.57%

≤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 4.762716 g of Fructose per 5 ounces, which is 6.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.24 g

Raw Watermelon has 2.2396105 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.7 g

Raw Watermelon has 1.71514475 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber0.57 g

1.5%

Raw Watermelon has 0.56699 g of Fiber per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.86 g

1.54%

Raw Watermelon has 0.86465975 g of Protein per 5 ounces, which is 1.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon

Vitamin A39.7 μg

4.4%

RAE, retinol activity equivalents

Raw Watermelon has 39.6893 μg of Vitamin A per 5 ounces, which is 4.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.047 mg

3.9%

Thiamine

Raw Watermelon has 0.046776675 mg of Vitamin B1 per 5 ounces, which is 3.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg

2.3%

Riboflavin

Raw Watermelon has 0.029766975 mg of Vitamin B2 per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.25 mg

1.58%

Niacin, nicotinic acid, niacinamide

Raw Watermelon has 0.25231055 mg of Vitamin B3 per 5 ounces, which is 1.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.27%

Pantothenic acid

Raw Watermelon has 0.313261975 mg of Vitamin B5 per 5 ounces, which is 6.27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.064 mg

4.9%

Pyridoxine

Raw Watermelon has 0.063786375 mg of Vitamin B6 per 5 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B94.25 μg

1.06%

Folates and Folic Acid

Raw Watermelon has 4.252425 μg of Vitamin B9 per 5 ounces, which is 1.06% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C11.5 mg

12.8%

Ascorbic acid

Raw Watermelon has 11.4815475 mg of Vitamin C per 5 ounces, which is 12.8% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.071 mg

0.47%

Tocopherols and Tocotrienols

Raw Watermelon has 0.07087375 mg of Vitamin E per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.14 μg

0.12%

Phytomenadione or phylloquinone

Raw Watermelon has 0.1417475 μg of Vitamin K per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon

Calcium9.92 mg

0.99%

Raw Watermelon has 9.922325 mg of Calcium per 5 ounces, which is 0.99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.06 mg

6.6%

Raw Watermelon has 0.05953395 mg of Copper per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride2.13 μg

0.053%

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

Raw Watermelon has 2.1262125 μg of Fluoride per 5 ounces, which is 0.053% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.34 mg

4.25%

Raw Watermelon has 0.340194 mg of Iron per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.37%

Raw Watermelon has 14.17475 mg of Magnesium per 5 ounces, which is 3.37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.054 mg

2.34%

Raw Watermelon has 0.05386405 mg of Manganese per 5 ounces, which is 2.34% 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

Phosphorus15.6 mg

2.23%

Raw Watermelon has 15.592225 mg of Phosphorus per 5 ounces, which is 2.23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium159 mg

4.67%

Raw Watermelon has 158.7572 mg of Potassium per 5 ounces, which is 4.67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.57 μg

1.03%

Raw Watermelon has 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Raw Watermelon has 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.14 mg

1.3%

Raw Watermelon has 0.1417475 mg of Zinc per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Raw Watermelon has 129.62808875 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Watermelon:

5 ounces of Watermelon has a good amount of Vitamin C.
It has some Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B2, Vitamin B3 and Vitamin B9, it has no Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 5 ounces of Raw Watermelon:

5 ounces of Watermelon has some Copper, Iron, Magnesium and Potassium.
While 5 ounces of product has trace amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc, it has no Fluoride and Sodium.

Macronutrients in 5 ounces of Raw Watermelon:

5 ounces of Watermelon has a good amount of Carbohydrate and Sugars.
It has some Fructose.
While 5 ounces of product has trace amounts of Fiber and Protein, it has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Watermelon with:

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

Food Info

Nutrients in 5 ounces of Watermelon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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