Comparing Nutrients in 1 pound Fruit cocktail, canned, heavy syrup, drained VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Watermelon	7%	4%	89%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Energy	11% 318kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	107% 77.7g	38.8% 28g	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	NA	21% 15.2g	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	NA	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	15.7% 0.2mg	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	3.4% 13.6μg	3.4% 13.6μg	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	9.58% 8.6mg	41% 36.7mg	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	18% 2.72mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.8μg	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	16.4% 1.3mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	7.5% 0.17mg	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	7.78% 54.4mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.86% 365g	11.2% 415g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Fruit cocktail, canned, heavy syrup, drained vs Watermelon:

• 1 pound of Fruit cocktail, canned, heavy syrup, drained has 2.1 times more Vitamin B3, 12 times more Vitamin E and 39 times more Vitamin K than Watermelon.
• While 1 lb of Raw Watermelon contains 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.
• Both Fruit cocktail, canned, heavy syrup, drained and Watermelon provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Watermelon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Fruit cocktail, canned, heavy syrup, drained has 2 times more Copper and 1.2 times more Iron than Watermelon.
• While 1 lb of Raw Watermelon contains 2 times more Magnesium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Watermelon contain similar levels of Potassium and Water per one pound.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fruit cocktail, canned, heavy syrup, drained has 2.3 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Sugars and 4.3 times more Fiber than Watermelon.
• 1 pound of Watermelon provide inadequate amounts of Energy and Fiber
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.