Comparing Nutrients in 100 grams Watermelon VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	1.03% 30kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.55g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	24% 17.5g	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	4.63% 3.36g	11.6% 8.43g	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	% 1.58g	% 8.6g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.41g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.1% 0.61g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	3.1% 28μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	3.77% 0.049mg	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	0.5% 2μg	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	9% 8.1mg	0.56% 0.5mg	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	0.33% 0.05mg	9.2% 1.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	0.038% 1.5μg	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	3% 0.24mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.65% 0.038mg	19% 0.44mg	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	1.57% 11mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.05% 75.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon VS Blueberries, canned, light syrup, drained per 100 g

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

Lets compare vitamin content per 100 grams of Watermelon vs Blueberries, canned, light syrup, drained:

• 100 grams of Watermelon have 14 times more Vitamin A, 5.4 times more Vitamin B5 and 16.2 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 1.4 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 27.6 times more Vitamin E and 199 times more Vitamin K than Raw Watermelon.
• Both Watermelon and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 100 grams of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Watermelon vs Blueberries, canned, light syrup, drained:

• 100 grams of Watermelon have 2.5 times more Magnesium, 2.1 times more Potassium and 1.2 times more Water than Blueberries, canned, light syrup, drained.
• While 100 g of Blueberries, canned, light syrup, drained contain 1.3 times more Copper, 1.8 times more Iron and 11.6 times more Manganese than Raw Watermelon.
• 100 grams of Watermelon lack sufficient amounts of Manganese
• 100 grams of Blueberries, canned, light syrup, drained lack sufficient amounts of Magnesium and Potassium
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Blueberries, canned, light syrup, drained contain 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.8 times more Sugars, 2.5 times more Fructose and 6.5 times more Fiber than Raw Watermelon.
• 100 grams of Watermelon provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Watermelon as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein in 100 grams.