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

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	218% 283g	130g per day for Men 19-50 years
Sugars	85.5% 62g	266% 193g	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	124% 90g	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	% 101g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.1g	g per day for Men 19-50 years
Fiber	10.5% 4g	129% 49g	38g per day for Men 19-50 years
Protein	11% 6.1g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	31% 280μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	29.3% 4.7mg	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	27% 0.35mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	90% 81mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7% 70mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	NA	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	1000% 23mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.7% 915g	19% 706g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Watermelon has 5.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 27 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 14.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 148 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

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

• 1 kilogram of Watermelon has 1.7 times more Magnesium, 2.4 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 9.2 times more Iron, 60.5 times more Manganese and 1.3 times more Phosphorus than Raw Watermelon.
• 1 kilogram of Watermelon lack sufficient amounts of Manganese and Phosphorus
• 1 kilogram of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Blueberries, wild, canned, heavy syrup, drained contains 3.6 times more Energy, 3.8 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fructose and 12.3 times more Fiber than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in one kilogram.