Comparing Nutrients in 100 calories Watermelon Seed Kernels VS Dried Japanese Chestnuts

Weight per 100 calories

• Watermelon Seed Kernels: 18g
• Dried Japanese Chestnuts: 28g

Watermelon Seed Kernels have 1.5 times more energy per 100g than Dried Japanese Chestnuts. It has very high energy density when compared to other foods. Dried Japanese Chestnuts having high energy density.

Which food has more nutrients per 100 calories - Watermelon Seed Kernels or Dried Japanese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	0.36% 0.34g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.04g	0.47% 0.08g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.84% 0.034mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.24% 0.062mg	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	14% 0.18mg	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	7.57% 30.3μg	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	0% 0mg	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	40.5% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.3% 1.3mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	45% 1.03mg	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	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	3.42% 116mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	0.63% 9.44mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.025% 0.91g	0.075% 2.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Japanese Chestnuts contain 6.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 11.5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Watermelon Seed Kernels have 1.4 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 1.9 times more Sodium and 2.6 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 2.1 times more Calcium, 3 times more Copper, 3.6 times more Manganese and 1.8 times more Potassium than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Watermelon Seed Kernels have 24.7 times more Fat, 34.5 times more Saturated Fat, 63 times more Omega 6 and 3.5 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 8.2 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Japanese Chestnuts have similar amounts of Energy per 100 kcal.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.