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Nutrients in 100 calories of Watermelon

Raw Watermelon (Citrullus lanatus).

Weight per 100 Calories

Watermelon
333g

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

Macros Ratio

Protein Fat Carbs
7%
4%
89%
100 kcal ▼

Macro Nutrients

Watermelon
Energy100 kcal
3.45%
Raw Watermelon has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.5 g
0.52%
Raw Watermelon has 0.5 g of Fat per 100 calories, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.053 g
0.17%
Raw Watermelon has 0.053333333333333 g of Saturated Fat per 100 calories, which is 0.17% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
0.98%
Raw Watermelon has 0.16666666666667 g of Omega 6 per 100 calories, which is 0.98% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate25 g
19.4%
Raw Watermelon has 25.166666666667 g of Carbohydrate per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars20.7 g
28.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Watermelon has 20.666666666667 g of Sugars per 100 calories, which is 28.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose11 g
15.4%
≤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 11.2 g of Fructose per 100 calories, which is 15.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose5.27 g
%
Raw Watermelon has 5.2666666666667 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4.03 g
%
Raw Watermelon has 4.0333333333333 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.33 g
3.5%
Raw Watermelon has 1.3333333333333 g of Fiber per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.03 g
3.63%
Raw Watermelon has 2.0333333333333 g of Protein per 100 calories, which is 3.63% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon
Vitamin A93 μg
10.4%
RAE, retinol activity equivalents
Raw Watermelon has 93.333333333333 μg of Vitamin A per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.17%
Thiamine
Raw Watermelon has 0.11 mg of Vitamin B1 per 100 calories, which is 9.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.07 mg
5.4%
Riboflavin
Raw Watermelon has 0.07 mg of Vitamin B2 per 100 calories, which is 5.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.59 mg
3.7%
Niacin, nicotinic acid, niacinamide
Raw Watermelon has 0.59333333333333 mg of Vitamin B3 per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.74 mg
14.7%
Pantothenic acid
Raw Watermelon has 0.73666666666667 mg of Vitamin B5 per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg
11.5%
Pyridoxine
Raw Watermelon has 0.15 mg of Vitamin B6 per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B910 μg
2.5%
Folates and Folic Acid
Raw Watermelon has 10 μg of Vitamin B9 per 100 calories, which is 2.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C27 mg
30%
Ascorbic acid
Raw Watermelon has 27 mg of Vitamin C per 100 calories, which is 30% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.17 mg
1.1%
Tocopherols and Tocotrienols
Raw Watermelon has 0.16666666666667 mg of Vitamin E per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.33 μg
0.28%
Phytomenadione or phylloquinone
Raw Watermelon has 0.33333333333333 μg of Vitamin K per 100 calories, which is 0.28% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watermelon
Calcium23.3 mg
2.33%
Raw Watermelon has 23.333333333333 mg of Calcium per 100 calories, which is 2.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.14 mg
15.6%
Raw Watermelon has 0.14 mg of Copper per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride5 μg
0.13%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Watermelon has 5 μg of Fluoride per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.8 mg
10%
Raw Watermelon has 0.8 mg of Iron per 100 calories, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium33.3 mg
7.94%
Raw Watermelon has 33.333333333333 mg of Magnesium per 100 calories, which is 7.94% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.13 mg
5.5%
Raw Watermelon has 0.12666666666667 mg of Manganese per 100 calories, which is 5.5% 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
Phosphorus36.7 mg
5.24%
Raw Watermelon has 36.666666666667 mg of Phosphorus per 100 calories, which is 5.24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium373 mg
11%
Raw Watermelon has 373.33333333333 mg of Potassium per 100 calories, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.33 μg
2.42%
Raw Watermelon has 1.3333333333333 μg of Selenium per 100 calories, which is 2.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.33 mg
0.22%
Raw Watermelon has 3.3333333333333 mg of Sodium per 100 calories, which is 0.22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.33 mg
3.03%
Raw Watermelon has 0.33333333333333 mg of Zinc per 100 calories, which is 3.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water305 g
8.24%
Raw Watermelon has 304.83333333333 g of Water per 100 calories, which is 8.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Watermelon:
Minerals in 100 calories of Raw Watermelon:
Macronutrients in 100 calories of Raw Watermelon:



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