CALORIC DENSITY
Watermelon, raw
Dates, medjool
0.3
2.77
9326
9421
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.
Protein = 4g
Protein = 1g
Carbohydrates = 50g
Carbohydrates = 54g
Fat = 1g
Fat = 0g
Fiber = 3g
Fiber = 5g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 1g Carbohydrate 50g 54g Fiber 3g 5g Fat 1g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
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.
Choline = 6%
Choline = 2%
Vitamin A = 30%
Vitamin A = 1%
Vitamin C = 72%
Vitamin C = 0%
Vitamin E = 3%
Vitamin E = 0%
Vitamin K = 1%
Vitamin K = 2%
Choline 6% 2% Vitamin A 30% 1% Vitamin C 72% 0% Vitamin E 3% 0% Vitamin K 1% 2%
Watermelon have significantly more Vitamins A, C than dates. 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)
Vitamin B1 = 22%
Vitamin B1 = 4%
Vitamin B2 = 13%
Vitamin B2 = 4%
Vitamin B3 = 10%
Vitamin B3 = 10%
Vitamin B5 = 30%
Vitamin B5 = 12%
Vitamin B6 = 27%
Vitamin B6 = 16%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 22% 4% Vitamin B2 13% 4% Vitamin B3 10% 10% Vitamin B5 30% 12% Vitamin B6 27% 16% 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.
Sodium = 0%
Sodium = 0%
Potassium = 21%
Potassium = 14%
Calcium = 9%
Calcium = 9%
Magnesium = 19%
Magnesium = 11%
Phosphorus = 13%
Phosphorus = 8%
Iron = 27%
Iron = 11%
Manganese = 11%
Manganese = 9%
Selenium = 6%
Selenium = 0%
Copper = 28%
Copper = 26%
Zinc = 7%
Zinc = 3%
Sodium 0% 0% Potasium 21% 14% Calcium 9% 9% Magnesium 19% 11% Phosphorus 13% 8% Iron 27% 11% Manganese 11% 9% Selenium 6% 0% Copper 28% 26% Zinc 7% 3%
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halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin 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