Comparing Nutrients in 7 ounces Watermelon VS Pineapple, canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Pineapple, canned, juice pack, drained	3%	2%	95%

Macro Nutrients

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	23.8% 31g	130g per day for Men 19-50 years
Sugars	17% 12.3g	39% 28.3g	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	9.2% 6.67g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	3.52% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.4% 0.15mg	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	1.5% 5.95μg	2.5% 9.92μg	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	18% 16mg	20.7% 18.7mg	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	0.66% 0.099mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Pineapple, canned, juice pack, drained	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.9% 181g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Pineapple, canned, juice pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Watermelon versus 7 oz of Pineapple, canned, juice pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Watermelon vs Pineapple, canned, juice pack, drained:

• 7 ounces of Watermelon have 9.3 times more Vitamin A than Pineapple, canned, juice pack, drained.
• While 7 oz of Pineapple, canned, juice pack, drained contain 3.1 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Watermelon.
• Both Watermelon and Pineapple, canned, juice pack, drained provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Pineapple, canned, juice pack, drained:

• 7 oz of Pineapple, canned, juice pack, drained contain 2.5 times more Copper and 1.5 times more Magnesium than Raw Watermelon.
• Both Watermelon and Pineapple, canned, juice pack, drained contain similar levels of Iron, Potassium and Water per seven ounces.
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pineapple, canned, juice pack, drained contain 2 times more Energy, 2.1 times more Carbohydrate, 2.3 times more Sugars and 3.3 times more Fiber than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Energy and Fiber
• Both Raw Watermelon as well as Pineapple, canned, juice pack, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.