Comparing Nutrients in 100 grams Sweetened Frozen Strawberries VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Watermelon	7%	4%	89%

Macro Nutrients

	Sweetened Frozen Strawberries	Watermelon	Recommended Dietary Allowance
Energy	3.3% 96kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	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	20% 26g	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	33% 24g	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	5% 1.9g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	0.95% 0.53g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Watermelon	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	3.1% 28μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.16% 0.11mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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	3.75% 15μg	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	46% 41.4mg	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	1.53% 0.23mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Watermelon	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	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	7.38% 0.59mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	1.86% 13mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.98% 73g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Frozen Strawberries vs Watermelon:

• Sliced Sweetened Frozen Strawberries have 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 5 times more Vitamin B9, 5.1 times more Vitamin C, 4.6 times more Vitamin E and 17 times more Vitamin K than Raw Watermelon.
• While Raw Watermelon contains 28 times more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Frozen Strawberries vs Watermelon:

• Sliced Sweetened Frozen Strawberries have 1.6 times more Calcium, 2.5 times more Iron, 6.6 times more Manganese and 1.8 times more Selenium than Raw Watermelon.
• While Raw Watermelon contains 2.1 times more Copper and 1.4 times more Magnesium than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Raw Watermelon have similar amounts of Phosphorus, Potassium and Water per 100 g.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Watermelon have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Sliced Sweetened Frozen Strawberries have 3.2 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 3.9 times more Sugars and 4.8 times more Fiber than Raw Watermelon.
• Both Sliced Sweetened Frozen Strawberries and Raw Watermelon have similar amounts of Protein per 100 g.
• Both Sliced Sweetened Frozen Strawberries as well as Raw Watermelon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.