Comparing Nutrients in 1 kilogram Watermelon VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	174% 227g	130g per day for Men 19-50 years
Sugars	85.5% 62g	241% 175g	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	46.3% 33.6g	116% 84.3g	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	% 16g	% 86.2g	g per day for Men 19-50 years
Sucrose	% 12g	% 4.1g	g per day for Men 19-50 years
Fiber	10.5% 4g	68.4% 26g	38g per day for Men 19-50 years
Protein	11% 6.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	31% 280μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	37.7% 0.49mg	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	7.5% 30μg	5% 20μg	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	90% 81mg	5.56% 5mg	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	3.33% 0.5mg	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	7% 70mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	191% 4.4mg	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	15.7% 110mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	20.5% 757g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Blueberries, canned, light syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Watermelon vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Watermelon has 14 times more Vitamin A, 5.4 times more Vitamin B5 and 16.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 1.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 27.6 times more Vitamin E and 199 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Watermelon has 2.5 times more Magnesium, 2.1 times more Potassium and 1.2 times more Water than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Manganese than Raw Watermelon.
• 1 kilogram of Watermelon lack sufficient amounts of Manganese
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blueberries, canned, light syrup, drained contains 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.8 times more Sugars, 2.5 times more Fructose and 6.5 times more Fiber than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in one kilogram.