Comparing Nutrients in 7 ounces Watermelon VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Watermelon	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	9.63% 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	9.2% 6.67g	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.04g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.6% 0.034mg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Watermelon versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Watermelon vs Stewed Canned Tomatoes:

• 7 ounces of Watermelon have 3.1 times more Vitamin A, 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 16.6 times more Vitamin E and 24 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Stewed Canned Tomatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Watermelon as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watermelon vs Stewed Canned Tomatoes:

• 7 oz of Stewed Canned Ripe Red Tomatoes contain 4.9 times more Calcium, 2.7 times more Copper, 5.5 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 221 times more Sodium than Raw Watermelon.
• Both Watermelon and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Watermelon lack sufficient amounts of Calcium, Manganese and Phosphorus
• Both Raw Watermelon as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon have 1.2 times more Carbohydrate, 1.8 times more Sugars and 1.8 times more Fructose than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Fiber than Raw Watermelon.
• 7 ounces of Watermelon provide inadequate amounts of Fiber
• Both Raw Watermelon as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.