Comparing Nutrients in 7 ounces Sugar-apples VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Watermelon	7%	4%	89%

Macro Nutrients

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	NA	9.2% 6.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.87% 0.089mg	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	6.95% 27.8μg	1.5% 5.95μg	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	80% 72mg	18% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Watermelon	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	15% 1.2mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	3.28% 0.075mg	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	9.07% 63.5mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sugar-apples vs Watermelon:

• Raw Sugar-apples have 3.3 times more Vitamin B1, 5.4 times more Vitamin B2, 5 times more Vitamin B3, 4.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Sugar-apples vs Watermelon:

• Raw Sugar-apples have 3.4 times more Calcium, 2 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Selenium than Raw Watermelon.
• Both Raw Sugar-apples and Raw Watermelon have similar amounts of Water per 7 oz.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sugar-apples have 3.1 times more Energy, 3.1 times more Carbohydrate, 11 times more Fiber and 3.4 times more Protein than Raw Watermelon.
• Both Raw Sugar-apples as well as Raw Watermelon have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.