Comparing Nutrients in 100 calories Watermelon Seed Kernels VS Sunflower Seed Butter

Weight per 100 calories

• Watermelon Seed Kernels: 18g
• Sunflower Seed Butter: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Watermelon Seed Kernels or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.04g	9.3% 1.58g	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	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	NA	2.36% 1.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	NA	2.43% 0.92g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.84% 0.034mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.24% 0.062mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	6.86% 0.089mg	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	9.6% 38.4μg	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	0.49% 0.44mg	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	24.7% 3.7mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	28.8% 0.26mg	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	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	14.6% 0.34mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	3.42% 116mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	NA	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.025% 0.91g	0.003% 0.1g	3700g per day for Men 19-50 years

Watermelon Seed Kernels VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Watermelon Seed Kernels or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Watermelon Seed Kernels vs Sunflower Seed Butter:

• 100 calories of Watermelon Seed Kernels have 4 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 3.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Dried Watermelon Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Watermelon Seed Kernels vs Sunflower Seed Butter:

• 100 calories of Watermelon Seed Kernels have 2 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium and 2.3 times more Zinc than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2.1 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter contain similar levels of Manganese per 100 calories.
• Both Dried Watermelon Seed Kernels as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Watermelon Seed Kernels have 2.3 times more Saturated Fat, 3.2 times more Omega 6 and 1.8 times more Protein than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter offer comparable quantities of Energy and Fat per 100 calories.