Comparing Nutrients in 500 calories Watermelon VS Fruit cocktail, canned, heavy syrup, drained

Weight per 500 calories

• Watermelon: 1667g
• Fruit cocktail, canned, heavy syrup, drained: 714g

Fruit cocktail, canned, heavy syrup, drained has 2.3 times more energy per unit of mass than Raw Watermelon, which is average in comparison to other foods. Watermelon having low energy density.

Discover which food has more nutrients per 500 calories - Watermelon or Fruit cocktail, canned, heavy syrup, drained?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	103% 134g	130g per day for Men 19-50 years
Sugars	143% 103g	169% 122g	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	77.2% 56g	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	% 26.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	32% 12g	38g per day for Men 19-50 years
Protein	18% 10g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	52% 467μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	28% 0.36mg	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	12.5% 50μg	5.36% 21.4μg	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	150% 135mg	15% 13.6mg	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	5.56% 0.83mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	23.2% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	11.7% 117mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	68.3% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	50% 4mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	NA	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	26% 183mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	41% 1524g	15.5% 574g	3700g per day for Men 19-50 years

Watermelon VS Fruit Cocktail, Canned, Heavy Syrup, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watermelon or Fruit cocktail, canned, heavy syrup, drained?

Lets compare vitamin content per 500 calories of Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 500 calories of Watermelon have 4.7 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 9.9 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• While 500 kcal of Fruit cocktail, canned, heavy syrup, drained contain 5.1 times more Vitamin E and 16.7 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Watermelon have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B9
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 500 calories of Watermelon have 2.3 times more Calcium, 1.9 times more Iron, 4.7 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Selenium, 2.9 times more Zinc and 2.7 times more Water than Fruit cocktail, canned, heavy syrup, drained.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Copper per 500 calories.
• 500 calories of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watermelon have 3 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• While 500 kcal of Fruit cocktail, canned, heavy syrup, drained contain 1.8 times more Fiber than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.