Comparing Nutrients in 100 calories Watermelon Seed Kernels VS Tomatoes

Weight per 100 calories

• Watermelon Seed Kernels: 18g
• Tomatoes: 556g

Watermelon Seed Kernels have 30.9 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Tomatoes	17%	9%	74%

Macro Nutrients

	Watermelon Seed Kernels	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	29.7% 5.04g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.84% 0.034mg	17% 0.21mg	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	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.24% 0.062mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.6% 10.4μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Tomatoes	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.42% 116mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.025% 0.91g	14% 525g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain more Vitamin A, 6 times more Vitamin B1, 4.1 times more Vitamin B2, 5.2 times more Vitamin B3, 8 times more Vitamin B5, 27.8 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Watermelon Seed Kernels vs Tomatoes:

• Dried Watermelon Seed Kernels have 1.5 times more Magnesium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.7 times more Calcium, 2.7 times more Copper, 2.2 times more Manganese, 11.3 times more Potassium, 1.6 times more Sodium and 579.2 times more Water than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Watermelon Seed Kernels have 7.7 times more Fat, 11.3 times more Saturated Fat and 11.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.9 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 100 kcal.
• Both Dried Watermelon Seed Kernels as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.