Comparing Nutrients in 1 kilogram Watermelon VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10% 290kcal	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	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	2.18% 0.37g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	85.5% 62g	20.3% 14.7g	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	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	79% 30g	38g per day for Men 19-50 years
Protein	11% 6.1g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	31% 280μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7% 70mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Watermelon vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 2 times more Vitamin A, 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.9 times more Vitamin B6, 31.3 times more Vitamin B9, 8.4 times more Vitamin C, 27 times more Vitamin E and 1014 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Watermelon as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Frozen Broccoli Spears:

• 1 kg of Frozen Broccoli Spears contains 5.9 times more Calcium, 3 times more Iron, 1.6 times more Magnesium, 6.7 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Selenium and 3.4 times more Zinc than Raw Watermelon.
• Both Watermelon and Frozen Broccoli Spears contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon has 1.4 times more Carbohydrate and 4.2 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Omega 3, 7.5 times more Fiber and 5 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Watermelon as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.