Nutrients in 7 ounces of Watermelon

Raw Watermelon (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs

89%

7 oz ▼

Macro Nutrients

Watermelon

Energy59.5 kcal

2.05%

Raw Watermelon has 59.53395 kcal of Energy per 7 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.3 g

0.31%

Raw Watermelon has 0.29766975 g of Fat per 7 ounces, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.099%

Raw Watermelon has 0.03175144 g of Saturated Fat per 7 ounces, which is 0.099% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.099 g

0.58%

Raw Watermelon has 0.09922325 g of Omega 6 per 7 ounces, which is 0.58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watermelon has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15 g

11.5%

Raw Watermelon has 14.98271075 g of Carbohydrate per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12.3 g

17%

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

Raw Watermelon has 12.303683 g of Sugars per 7 ounces, which is 17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.67 g

9.2%

≤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 6.6678024 g of Fructose per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.14 g

Raw Watermelon has 3.1354547 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.4 g

Raw Watermelon has 2.40120265 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber0.79 g

2.1%

Raw Watermelon has 0.793786 g of Fiber per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.2 g

2.16%

Raw Watermelon has 1.21052365 g of Protein per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon

Vitamin A55.6 μg

6.17%

RAE, retinol activity equivalents

Raw Watermelon has 55.56502 μg of Vitamin A per 7 ounces, which is 6.17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.065 mg

5.46%

Thiamine

Raw Watermelon has 0.065487345 mg of Vitamin B1 per 7 ounces, which is 5.46% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.042 mg

3.2%

Riboflavin

Raw Watermelon has 0.041673765 mg of Vitamin B2 per 7 ounces, which is 3.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.35 mg

2.2%

Niacin, nicotinic acid, niacinamide

Raw Watermelon has 0.35323477 mg of Vitamin B3 per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.77%

Pantothenic acid

Raw Watermelon has 0.438566765 mg of Vitamin B5 per 7 ounces, which is 8.77% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.089 mg

6.87%

Pyridoxine

Raw Watermelon has 0.089300925 mg of Vitamin B6 per 7 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B95.95 μg

1.5%

Folates and Folic Acid

Raw Watermelon has 5.953395 μg of Vitamin B9 per 7 ounces, which is 1.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16 mg

18%

Ascorbic acid

Raw Watermelon has 16.0741665 mg of Vitamin C per 7 ounces, which is 18% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.099 mg

0.66%

Tocopherols and Tocotrienols

Raw Watermelon has 0.09922325 mg of Vitamin E per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.2 μg

0.17%

Phytomenadione or phylloquinone

Raw Watermelon has 0.1984465 μg of Vitamin K per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon

Calcium14 mg

1.4%

Raw Watermelon has 13.891255 mg of Calcium per 7 ounces, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.083 mg

9.26%

Raw Watermelon has 0.08334753 mg of Copper per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride2.98 μg

0.074%

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

Raw Watermelon has 2.9766975 μg of Fluoride per 7 ounces, which is 0.074% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.48 mg

5.95%

Raw Watermelon has 0.4762716 mg of Iron per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Watermelon has 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.075 mg

3.28%

Raw Watermelon has 0.07540967 mg of Manganese per 7 ounces, which is 3.28% 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

Phosphorus22 mg

3.1%

Raw Watermelon has 21.829115 mg of Phosphorus per 7 ounces, which is 3.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium222 mg

6.54%

Raw Watermelon has 222.26008 mg of Potassium per 7 ounces, which is 6.54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Watermelon has 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Watermelon has 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.2 mg

1.8%

Raw Watermelon has 0.1984465 mg of Zinc per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water181 g

4.9%

Raw Watermelon has 181.47932425 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Watermelon:

7 ounces of Watermelon has a good amount of Vitamin B5 and Vitamin C.
It has some Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6.
While 7 ounces of product has trace amounts of Vitamin B3 and Vitamin B9, it has no Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 7 ounces of Raw Watermelon:

7 ounces of Watermelon has a good amount of Copper.
It has some Iron, Magnesium, Manganese, Phosphorus and Potassium.
While 7 ounces of product has trace amounts of Calcium, Selenium and Zinc, it has no Fluoride and Sodium.

Macronutrients in 7 ounces of Raw Watermelon:

7 ounces of Watermelon has a good amount of Carbohydrate, Sugars and Fructose.
While 7 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 7 ounces of Watermelon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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