Comparing Nutrients in 1 pound Watermelon VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	4.7% 136kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	79% 103g	130g per day for Men 19-50 years
Sugars	38.8% 28g	109% 79g	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	21% 15.2g	52.7% 38.2g	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	% 7.17g	% 39g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 1.86g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	14% 127μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	17% 0.22mg	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	2.27% 9.07μg	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	41% 36.7mg	2.5% 2.27mg	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	1.5% 0.23mg	41.7% 6.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	75.2% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	13.6% 1.1mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	86.8% 2mg	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	7.13% 50mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.3% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Blueberries, canned, light syrup, drained per 1 lb

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

Lets compare vitamin content per 1 pound of Watermelon vs Blueberries, canned, light syrup, drained:

• 1 pound of Watermelon has 14 times more Vitamin A, 5.4 times more Vitamin B5 and 16.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 1.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 27.6 times more Vitamin E and 199 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Watermelon vs Blueberries, canned, light syrup, drained:

• 1 pound of Watermelon has 2.5 times more Magnesium, 2.1 times more Potassium and 1.2 times more Water than Blueberries, canned, light syrup, drained.
• While 1 lb of Blueberries, canned, light syrup, drained contains 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Manganese than Raw Watermelon.
• 1 pound of Watermelon lack sufficient amounts of Manganese
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Blueberries, canned, light syrup, drained contains 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.8 times more Sugars, 2.5 times more Fructose and 6.5 times more Fiber than Raw Watermelon.
• 1 pound of Watermelon provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in one pound.