First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Beets | Watermelon |
| Nutrient | beets | watermelon |
| Protein | 7g | 4g |
| Carbohydrate | 44g | 50g |
| Fiber | 13g | 3g |
| Fat | 1g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 0g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | beets | watermelon |
| Choline | 7% | 6% |
| Vitamin A | 1% | 30% |
| Vitamin C | 30% | 72% |
| Vitamin E | 2% | 3% |
| Vitamin K | 1% | 1% |
Watermelon have significantly more Vitamins A, C than beets. Beets are a good source of Vitamin C, Vitamin B6, Magnesium, Phosphorus. Beets are a great source of Potassium, Iron. Watermelon are a good source of Vitamin A, Thiamin, Pantothenic Acid, Vitamin B6, Potassium, Iron. Watermelon are a great source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | beets | watermelon |
| Vitamin B1 | 14% | 22% |
| Vitamin B2 | 17% | 13% |
| Vitamin B3 | 13% | 10% |
| Vitamin B5 | 14% | 30% |
| Vitamin B6 | 28% | 27% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | beets | watermelon |
| Sodium | 24% | 0% |
| Potasium | 43% | 21% |
| Calcium | 15% | 9% |
| Magnesium | 31% | 19% |
| Phosphorus | 32% | 13% |
| Iron | 62% | 27% |
| Manganese | 67% | 11% |
| Selenium | 7% | 6% |
| Copper | 35% | 28% |
| Zinc | 17% | 7% |