Comparing Nutrients in 14 ounces Sugar-apples VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Watermelon	7%	4%	89%

Macro Nutrients

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Energy	13% 373kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	18.4% 13.3g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.8g	g per day for Men 19-50 years
Fiber	46% 17.5g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	160% 144mg	35.7% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Calcium	9.53% 95mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	6.56% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.86% 291g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugar-apples vs Watermelon:

• Raw Sugar-apples have 3.3 times more Vitamin B1, 5.4 times more Vitamin B2, 5 times more Vitamin B3, 4.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sugar-apples vs Watermelon:

• Raw Sugar-apples have 3.4 times more Calcium, 2 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Selenium than Raw Watermelon.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Water per 14 oz.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sugar-apples have 3.1 times more Energy, 3.1 times more Carbohydrate, 11 times more Fiber and 3.4 times more Protein than Raw Watermelon.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.