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

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	4.7% 136kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	99% 128g	130g per day for Men 19-50 years
Sugars	38.8% 28g	121% 87.5g	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	56.4% 41g	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	% 46g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 0.045g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	14% 127μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	13.3% 2.13mg	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	12.2% 0.16mg	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	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 36.7mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	NA	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	454% 10.4mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.66% 320g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Watermelon has 5.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 27 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 14.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 148 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• 1 pound of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

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

• 1 pound of Watermelon has 1.7 times more Magnesium, 2.4 times more Potassium and 1.3 times more Water than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 9.2 times more Iron, 60.5 times more Manganese and 1.3 times more Phosphorus than Raw Watermelon.
• 1 pound of Watermelon lack sufficient amounts of Manganese and Phosphorus
• 1 pound of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 3.6 times more Energy, 3.8 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fructose and 12.3 times more Fiber than Raw Watermelon.
• 1 pound of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein in one pound.