Comparing Nutrients in 100 calories Watermelon Seed Kernels VS Boiled Broccoli

Weight per 100 calories

• Watermelon Seed Kernels: 18g
• Boiled Broccoli: 286g

Watermelon Seed Kernels have 15.9 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Watermelon Seed Kernels or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Watermelon Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.04g	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	2.1% 2.75g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	25% 9.43g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.84% 0.034mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.24% 0.062mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	44% 0.57mg	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	2.6% 10.4μg	77% 309μg	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	0% 0mg	206% 185mg	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	NA	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	16.3% 1.3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	24% 0.55mg	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	19.4% 136mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	3.42% 116mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.025% 0.91g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Watermelon Seed Kernels vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.3 times more Vitamin B1, 13.5 times more Vitamin B2, 2.5 times more Vitamin B3, 28.3 times more Vitamin B5, 35.8 times more Vitamin B6, 29.6 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Watermelon Seed Kernels vs Boiled Broccoli:

• Dried Watermelon Seed Kernels have 1.5 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Potassium, 6.6 times more Sodium and 281.3 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Watermelon Seed Kernels have 7.3 times more Fat, 7.8 times more Saturated Fat and 34.6 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.5 times more Carbohydrate and 1.3 times more Protein than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.