Comparing Nutrients in 5 ounces Watermelon VS 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	1.47% 42.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.31% 0.052g	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	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	12% 8.8g	33.5% 24.3g	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	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	% 2.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.56% 0.072mg	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	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	12.8% 11.5mg	3% 2.7mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	13.5% 0.12mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	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	2.23% 15.6mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	3.75% 128mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Fruit cocktail, canned, heavy syrup, drained per 5 oz

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

Lets compare vitamin content per 5 ounces of Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 5 ounces of Watermelon have 2 times more Vitamin A, 1.7 times more Vitamin B1 and 4.3 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• While 5 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.1 times more Vitamin B3, 12 times more Vitamin E and 39 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Watermelon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watermelon vs Fruit cocktail, canned, heavy syrup, drained:

• 5 ounces of Watermelon have 2 times more Magnesium and 1.2 times more Potassium than Fruit cocktail, canned, heavy syrup, drained.
• While 5 oz of Fruit cocktail, canned, heavy syrup, drained contain 2 times more Copper than Raw Watermelon.
• Both Watermelon and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Iron and Water per five ounces.
• 5 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.3 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Sugars and 4.3 times more Fiber than Raw Watermelon.
• 5 ounces of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.