Comparing Nutrients in 14 ounces Watermelon VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.1% 119kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	94% 68g	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	18.4% 13.3g	NA	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	15.6% 0.2mg	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	2.98% 12μg	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	35.7% 32mg	8.38% 7.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	NA	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	12% 0.95mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	NA	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	6.24% 43.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.62% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Fruit cocktail, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Watermelon versus 14 oz of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 14 ounces of Watermelon have 2 times more Vitamin A, 1.7 times more Vitamin B1 and 4.3 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• While 14 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.1 times more Vitamin B3, 12 times more Vitamin E and 39 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Watermelon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 14 ounces of Watermelon have 2 times more Magnesium and 1.2 times more Potassium than Fruit cocktail, canned, heavy syrup, drained.
• While 14 oz of Fruit cocktail, canned, heavy syrup, drained contain 2 times more Copper than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.3 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Sugars and 4.3 times more Fiber than Raw Watermelon.
• 14 ounces of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.