Comparing Nutrients in 500 calories Sugar-apples VS Watermelon

Weight per 500 calories

• Sugar-apples: 532g
• Watermelon: 1667g

Sugar-apples have 3.1 times more energy per 100g than Watermelon. It has average energy density when compared to other foods. Raw Watermelon having low energy density.

Which food has more nutrients per 500 calories - Sugar-apples or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Watermelon	7%	4%	89%

Macro Nutrients

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	143% 103g	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	77.2% 56g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	19.6% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	57.7% 0.75mg	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	18.6% 74.5μg	12.5% 50μg	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	215% 193mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Calcium	12.8% 128mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	40% 3.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	27.5% 0.63mg	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	24.3% 170mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10.5% 390g	41% 1524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sugar-apples vs Watermelon:

• Raw Sugar-apples have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A and 3.1 times more Vitamin B5 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sugar-apples vs Watermelon:

• Raw Watermelon contains 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Potassium, 2.1 times more Selenium, 3.1 times more Zinc and 3.9 times more Water than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sugar-apples have 3.5 times more Fiber than Raw Watermelon.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.