Comparing Nutrients in 5 ounces Canned Maraschino Cherries VS Watermelon

Macros Ratio

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

Macro Nutrients

	Canned Maraschino Cherries	Watermelon	Recommended Dietary Allowance
Energy	8.06% 234kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	76% 55g	12% 8.8g	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	6.57% 4.76g	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	% 2.24g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	12% 4.54g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Watermelon	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	4.9% 0.064mg	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	0% 0μg	1.06% 4.25μg	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	0% 0mg	12.8% 11.5mg	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	0.47% 0.071mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Watermelon	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	7.6% 0.61mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	2.34% 0.054mg	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	0.61% 4.25mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	0.88% 29.8mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.2% 81g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Maraschino Cherries VS Watermelon per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Maraschino Cherries versus 5 oz of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Maraschino Cherries vs Watermelon:

• 5 oz of Raw Watermelon contain 14 times more Vitamin A, more Vitamin B1, 4.1 times more Vitamin B5, 9 times more Vitamin B6 and more Vitamin C than Drained Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Drained Canned Maraschino Cherries as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Maraschino Cherries vs Watermelon:

• 5 ounces of Canned Maraschino Cherries have 7.7 times more Calcium, 3.4 times more Copper, 1.8 times more Iron and 2.6 times more Zinc than Watermelon.
• While 5 oz of Raw Watermelon contain 2.5 times more Magnesium, 5.3 times more Potassium and 1.6 times more Water than Drained Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Watermelon lack sufficient amounts of Calcium and Zinc
• Both Drained Canned Maraschino Cherries as well as Raw Watermelon lack sufficient amounts of Manganese, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Maraschino Cherries have 5.5 times more Energy, 5.6 times more Carbohydrate, 6.3 times more Sugars and 8 times more Fiber than Watermelon.
• 5 ounces of Watermelon provide inadequate amounts of Energy and Fiber
• Both Drained Canned Maraschino Cherries as well as Raw Watermelon provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.