Comparing Nutrients in 5 ounces Watermelon VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	24.7% 32g	130g per day for Men 19-50 years
Sugars	12% 8.8g	34% 24.7g	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	6.57% 4.76g	16.5% 12g	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	% 2.24g	% 12.2g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.58g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.34% 0.069mg	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	1.06% 4.25μg	0.71% 2.83μg	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	12.8% 11.5mg	0.79% 0.71mg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	23.5% 28.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	8.35% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	4.25% 0.34mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	27% 0.62mg	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	2.23% 15.6mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	2.25% 76.5mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Blueberries, canned, light syrup, drained per 5 oz

Compare the macro and micronutrient content in 5 oz of Watermelon versus 5 oz of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Watermelon vs Blueberries, canned, light syrup, drained:

• 5 ounces of Watermelon have 14 times more Vitamin A, 5.4 times more Vitamin B5 and 16.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 1.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 27.6 times more Vitamin E and 199 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watermelon vs Blueberries, canned, light syrup, drained:

• 5 ounces of Watermelon have 2.5 times more Magnesium, 2.1 times more Potassium and 1.2 times more Water than Blueberries, canned, light syrup, drained.
• While 5 oz of Blueberries, canned, light syrup, drained contain 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Manganese than Raw Watermelon.
• 5 ounces of Watermelon lack sufficient amounts of Manganese
• 5 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Blueberries, canned, light syrup, drained contain 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.8 times more Sugars, 2.5 times more Fructose and 6.5 times more Fiber than Raw Watermelon.
• 5 ounces of Watermelon provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in five ounces.