Comparing Nutrients in 1 kilogram Watermelon VS Pineapple, canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	10.3% 300kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.35% 0.23g	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	120% 156g	130g per day for Men 19-50 years
Sugars	85.5% 62g	197% 143g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	31% 280μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	85% 1.02mg	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	17.8% 2.84mg	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	57.7% 0.75mg	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	12.5% 50μg	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	104% 94mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	7% 70mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	119% 1.07mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	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	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.6% 835g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Pineapple, canned, juice pack, drained per 1 kg

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

Lets compare vitamin content per 1 kilogram of Watermelon vs Pineapple, canned, juice pack, drained:

• 1 kilogram of Watermelon has 9.3 times more Vitamin A than Pineapple, canned, juice pack, drained.
• While 1 kg of Pineapple, canned, juice pack, drained contains 3.1 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Watermelon.
• Both Watermelon and Pineapple, canned, juice pack, drained provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Watermelon vs Pineapple, canned, juice pack, drained:

• 1 kg of Pineapple, canned, juice pack, drained contains 2.5 times more Copper and 1.5 times more Magnesium than Raw Watermelon.
• Both Watermelon and Pineapple, canned, juice pack, drained contain similar levels of Iron, Potassium and Water per one kilogram.
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pineapple, canned, juice pack, drained contains 2 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 3.3 times more Fiber than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.