Comparing Nutrients in 300 calories Watermelon VS Canned Maraschino Cherries

Weight per 300 calories

• Watermelon: 1000g
• Canned Maraschino Cherries: 182g

Drained Canned Maraschino Cherries have 5.5 times more energy per unit of mass than Raw Watermelon, which is above average in comparison to other foods. Watermelon having low energy density.

Which food has more nutrients per 300 calories - Watermelon or Canned Maraschino Cherries?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Watermelon	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.07% 0.049g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.3% 0.051g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	85.5% 62g	97% 70.5g	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	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	11% 6.1g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	31% 280μg	0.4% 3.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	0.045% 0.007mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	0.7% 0.009mg	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	0% 0μg	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	0% 0mg	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	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2.27% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	7% 70mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	29% 0.26mg	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	9.77% 0.78mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	1.73% 7.27mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	0.95% 0.022mg	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	0.78% 5.45mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	1.12% 38mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.48% 7.27mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watermelon vs Canned Maraschino Cherries:

• Raw Watermelon has 77 times more Vitamin A, more Vitamin B1, more Vitamin B2, 244.8 times more Vitamin B3, 22.5 times more Vitamin B5, 49.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 5.5 times more Vitamin E than Drained Canned Maraschino Cherries.
• Both Raw Watermelon as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Watermelon vs Canned Maraschino Cherries:

• Raw Watermelon has 1.6 times more Copper, 3.1 times more Iron, 13.8 times more Magnesium, 17.4 times more Manganese, 20.2 times more Phosphorus, 29.3 times more Potassium, 11 times more Selenium, 2.1 times more Zinc and 8.8 times more Water than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 1.4 times more Calcium than Raw Watermelon.

Comparison of macro-nutrients per 300 calories:

• Raw Watermelon has 15.3 times more Protein than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain more Omega 3 and 1.5 times more Fiber than Raw Watermelon.
• Both Raw Watermelon and Drained Canned Maraschino Cherries have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Watermelon as well as Drained Canned Maraschino Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.