Comparing Nutrients in 1 kilogram 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	10.3% 300kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	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	145% 188g	130g per day for Men 19-50 years
Sugars	85.5% 62g	236% 171g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	11% 6.1g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	31% 280μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	39.2% 0.51mg	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	7.5% 30μg	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	21% 19mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	7% 70mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	96% 0.86mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15.7% 110mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21.7% 804g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Fruit cocktail, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Watermelon versus 1 kg of Fruit cocktail, 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 Fruit cocktail, canned, heavy syrup, drained:

• 1 kilogram of Watermelon has 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 1 kg of Fruit cocktail, canned, heavy syrup, drained contains 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 one kilogram.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 1 kilogram of Watermelon has 2 times more Magnesium and 1.2 times more Potassium than Fruit cocktail, canned, heavy syrup, drained.
• While 1 kg of Fruit cocktail, canned, heavy syrup, drained contains 2 times more Copper than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Iron and Water per one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fruit cocktail, canned, heavy syrup, drained contains 2.3 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Sugars and 4.3 times more Fiber than Raw Watermelon.
• 1 kilogram 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 one kilogram.