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Nutrients in 1 pound of Watermelon

Raw Watermelon (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs
7%
4%
89%
1 lb ▼

Macro Nutrients

Watermelon
Energy136 kcal
4.7%
Raw Watermelon has 136.0776 kcal of Energy per 1 pound, which is 4.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.68 g
0.7%
Raw Watermelon has 0.680388 g of Fat per 1 pound, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.073 g
0.23%
Raw Watermelon has 0.07257472 g of Saturated Fat per 1 pound, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Watermelon has 0 g of Omega 3 per 1 pound, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.33%
Raw Watermelon has 0.226796 g of Omega 6 per 1 pound, which is 1.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Watermelon has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate34.2 g
26.3%
Raw Watermelon has 34.246196 g of Carbohydrate per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars28 g
38.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Watermelon has 28.122704 g of Sugars per 1 pound, which is 38.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose15.2 g
21%
≤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 15.2406912 g of Fructose per 1 pound, which is 21% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose7.17 g
%
Raw Watermelon has 7.1667536 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.5 g
%
Raw Watermelon has 5.4884632 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.8 g
4.77%
Raw Watermelon has 1.814368 g of Fiber per 1 pound, which is 4.77% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.77 g
4.94%
Raw Watermelon has 2.7669112 g of Protein per 1 pound, which is 4.94% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon
Vitamin A127 μg
14%
RAE, retinol activity equivalents
Raw Watermelon has 127.00576 μg of Vitamin A per 1 pound, which is 14% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg
12.5%
Thiamine
Raw Watermelon has 0.14968536 mg of Vitamin B1 per 1 pound, which is 12.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.095 mg
7.33%
Riboflavin
Raw Watermelon has 0.09525432 mg of Vitamin B2 per 1 pound, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.81 mg
5.05%
Niacin, nicotinic acid, niacinamide
Raw Watermelon has 0.80739376 mg of Vitamin B3 per 1 pound, which is 5.05% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51 mg
20%
Pantothenic acid
Raw Watermelon has 1.00243832 mg of Vitamin B5 per 1 pound, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.7%
Pyridoxine
Raw Watermelon has 0.2041164 mg of Vitamin B6 per 1 pound, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B913.6 μg
3.4%
Folates and Folic Acid
Raw Watermelon has 13.60776 μg of Vitamin B9 per 1 pound, which is 3.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Watermelon has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C36.7 mg
41%
Ascorbic acid
Raw Watermelon has 36.740952 mg of Vitamin C per 1 pound, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Watermelon has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.23 mg
1.5%
Tocopherols and Tocotrienols
Raw Watermelon has 0.226796 mg of Vitamin E per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.45 μg
0.38%
Phytomenadione or phylloquinone
Raw Watermelon has 0.453592 μg of Vitamin K per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon
Calcium31.8 mg
3.18%
Raw Watermelon has 31.75144 mg of Calcium per 1 pound, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.19 mg
21%
Raw Watermelon has 0.19050864 mg of Copper per 1 pound, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride6.8 μg
0.17%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Watermelon has 6.80388 μg of Fluoride per 1 pound, which is 0.17% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.1 mg
13.6%
Raw Watermelon has 1.0886208 mg of Iron per 1 pound, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium45.4 mg
10.8%
Raw Watermelon has 45.3592 mg of Magnesium per 1 pound, which is 10.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.17 mg
7.5%
Raw Watermelon has 0.17236496 mg of Manganese per 1 pound, which is 7.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus50 mg
7.13%
Raw Watermelon has 49.89512 mg of Phosphorus per 1 pound, which is 7.13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium508 mg
15%
Raw Watermelon has 508.02304 mg of Potassium per 1 pound, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.3%
Raw Watermelon has 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.54 mg
0.3%
Raw Watermelon has 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.45 mg
4.12%
Raw Watermelon has 0.453592 mg of Zinc per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water415 g
11.2%
Raw Watermelon has 414.809884 g of Water per 1 pound, which is 11.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Watermelon:
Minerals in 1 pound of Raw Watermelon:
Macronutrients in 1 pound of Raw Watermelon:



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