Comparing Nutrients in 5 ounces Watermelon VS Canned Maraschino Cherries

Macros Ratio

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

Macro Nutrients

	Watermelon	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	8.06% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.23% 0.04g	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	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	76% 55g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Canned Maraschino Cherries	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	1.53% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	0.55% 0.007mg	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% 0μg	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% 0mg	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	0.12% 0.14μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	22.5% 0.2mg	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	0.74% 0.017mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	0.88% 29.8mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.2% 81g	3700g per day for Men 19-50 years

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

• Raw Watermelon has 14 times more Vitamin A, more Vitamin B1, more Vitamin B2, 44.5 times more Vitamin B3, 4.1 times more Vitamin B5, 9 times more Vitamin B6 and more Vitamin C than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 15 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Raw Watermelon has 2.5 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Water than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 7.7 times more Calcium, 3.4 times more Copper, 1.8 times more Iron and 2.6 times more Zinc than Raw Watermelon.
• Both Raw Watermelon as well as Drained Canned Maraschino Cherries have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Watermelon has 2.8 times more Protein than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 5.5 times more Energy, more Omega 3, 5.6 times more Carbohydrate, 6.3 times more Sugars and 8 times more Fiber than Raw Watermelon.
• Both Raw Watermelon as well as Drained Canned Maraschino Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.