Comparing Nutrients in 100 grams Fruit cocktail, canned, heavy syrup, drained VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Watermelon	7%	4%	89%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Energy	2.4% 70kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	23.6% 17g	8.55% 6.2g	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	4.63% 3.36g	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	% 1.58g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	3.1% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.37mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	3.46% 0.045mg	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	0.75% 3μg	0.75% 3μg	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	2.1% 1.9mg	9% 8.1mg	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	4% 0.6mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Watermelon	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.5μg	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	3.63% 0.29mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1.65% 0.038mg	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	1.7% 12mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.17% 80.4g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Watermelon per 100 g

Compare the macro and micronutrient content in 100 g of Fruit cocktail, canned, heavy syrup, drained versus 100 g of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fruit cocktail, canned, heavy syrup, drained vs Watermelon:

• 100 grams of Fruit cocktail, canned, heavy syrup, drained have 2.1 times more Vitamin B3, 12 times more Vitamin E and 39 times more Vitamin K than Watermelon.
• While 100 g of Raw Watermelon contain 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.
• Both Fruit cocktail, canned, heavy syrup, drained and Watermelon provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin B1
• 100 grams of Watermelon have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fruit cocktail, canned, heavy syrup, drained vs Watermelon:

• 100 grams of Fruit cocktail, canned, heavy syrup, drained have 2 times more Copper and 1.2 times more Iron than Watermelon.
• While 100 g of Raw Watermelon contain 2 times more Magnesium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Watermelon contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Magnesium
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fruit cocktail, canned, heavy syrup, drained have 2.3 times more Energy, 2.5 times more Carbohydrate, 2.8 times more Sugars and 4.3 times more Fiber than Watermelon.
• 100 grams of Watermelon provide inadequate amounts of Energy and Fiber
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Watermelon provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.