Nutritional Benefits of Watermelon - Watermelon has a high water content of over 90%, making it an excellent choice for hydration during hot summer days [3][5] - It contains vitamins and minerals such as vitamin C (5.7 mg/100g), dietary fiber, potassium, and magnesium, although these are not in high amounts compared to other fruits [3] - Lycopene, a natural pigment found in watermelon, has strong antioxidant properties and is linked to various health benefits, including cardiovascular disease prevention and cancer risk reduction [3][5] Comparison with Tomatoes - Watermelon contains a higher lycopene content than tomatoes, with levels ranging from 3.3 to 10 mg/100g in red-fleshed varieties, compared to 2.57 mg/100g in raw tomatoes [5] - The absorption rate of lycopene from watermelon is 40% more effective than that from tomatoes [5] Caloric Content - Watermelon is low in calories, with an average of 31 kcal/100g, and some varieties contain as low as 26 kcal/100g, which is less than half the calories of an apple [6] Sweetness and Sugar Content - The total sugar content in watermelon is 6.2 g/100g, with fructose being the predominant sugar at 3.36 g/100g [7] - Refrigerating watermelon enhances its sweetness due to the cold sweet characteristic of fructose [7] Glycemic Index and Load - Watermelon has a high glycemic index (GI) of 72, but its glycemic load (GL) is low at 4.8 for 100g, making it suitable for moderate consumption by diabetics [9] - The GL for 200g of watermelon is only 9.5, indicating minimal impact on blood sugar levels [9] Selection Tips - Choosing the right variety is crucial for sweetness; recommended varieties include "Little Sweet King," "Nanhui 8424," and "Super Dream" [11] - Tapping the watermelon can help determine ripeness; a dull sound indicates a ripe fruit [11] - A green stem indicates freshness, while a dry stem suggests the watermelon may be old [12] Consumption Guidelines - It is advisable to buy whole watermelons to avoid contamination from cut pieces [14] - Maintaining hygiene with cutting boards and utensils is important to prevent bacterial contamination [16] - Proper storage of cut watermelon with plastic wrap in the refrigerator can extend its freshness [16] - Recommended daily consumption is between 200g to 350g to avoid excessive calorie intake [16]

Core Insights - The nutritional value of tomato sauce is often underestimated compared to fresh tomatoes, but it actually has significant advantages in terms of certain nutrients, particularly lycopene [1][2] Lycopene Comparison - Lycopene content in tomato sauce is over four times higher than that in fresh tomatoes due to the breakdown of cell walls during processing and the concentration process [1] - The absorption rate of lycopene is enhanced when tomato sauce is cooked with fats, making it more bioavailable [2] Nutritional Components - Vitamin C content in fresh tomatoes is 19 mg per 100 grams, while tomato sauce experiences a loss of about 10%-30% during processing, but retains some due to its acidic environment [3] - Tomato sauce has significantly higher concentrations of potassium (989 mg/100g) and dietary fiber (over twice that of fresh tomatoes), making it beneficial for individuals with hypertension [3] - Most B vitamins and carotenoids are preserved in tomato sauce, although folate levels are slightly lower than in fresh tomatoes [3] Target Consumer Groups - Individuals needing efficient lycopene supplementation for cancer and cardiovascular disease prevention, as well as those with sensitive stomachs, may benefit from tomato sauce [4] Fresh Tomato Recommendation - For those primarily seeking to increase their vitamin C intake, fresh tomatoes are still recommended [5] Tomato Sauce vs. Ketchup - Tomato sauce is distinct from ketchup, which contains added sugars, salts, and other additives, leading to higher calorie and sodium content [6] - The market has introduced "simplified" ketchup with organic ingredients, which has similar sodium content to organic tomato sauce but higher carbohydrate levels [6] Culinary Uses - Tomato sauce can be used in various dishes such as stews, stir-fries, and as a dipping sauce for barbecues, enhancing antioxidant intake and reducing carcinogenic effects [7] - It can also be incorporated into desserts, salads, and beverages, providing essential nutrients without increasing sugar and salt intake [7]