Comparing Nutrients in 1 pound Watermelon VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Watermelon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	38.8% 28g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 0g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	14% 127μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	38.7% 0.5mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 36.7mg	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	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	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Watermelon versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Watermelon vs Tomatoes in Juice with Salt:

• 1 pound of Watermelon has 1.4 times more Vitamin A and 1.9 times more Vitamin B5 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 17.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4 times more Vitamin B3, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9, 1.6 times more Vitamin C, 11.8 times more Vitamin E and 26 times more Vitamin K than Raw Watermelon.
• 1 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Watermelon as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Watermelon vs Tomatoes in Juice with Salt:

• 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.7 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 115 times more Sodium than Raw Watermelon.
• Both Watermelon and Tomatoes in Juice with Salt contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Watermelon lack sufficient amounts of Calcium, Manganese and Phosphorus
• Both Raw Watermelon as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon has 2.2 times more Carbohydrate, 2.4 times more Sugars and 2.6 times more Fructose than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.8 times more Fiber than Raw Watermelon.
• 1 pound of Watermelon provide inadequate amounts of Fiber
• Both Raw Watermelon as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.