Comparing Nutrients in 14 ounces Tahini VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	81.4% 2362kcal	76.2% 2211kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	194% 188g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	121% 39g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	NA	1.6g per day for Men 19-50 years
Omega 6	540% 92g	656% 112g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	97% 37g	NA	38g per day for Men 19-50 years
Protein	120% 67.5g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	27% 0.35mg	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	97% 389μg	57.5% 230μg	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% 0mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	169% 1691mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	710% 6.4mg	303% 2.72mg	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	444% 35.5mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	487% 2044mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	279% 6.4mg	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	415% 2905mg	428% 2997mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Watermelon Seed Kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Tahini versus 14 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tahini vs Watermelon Seed Kernels:

• 14 ounces of Tahini have 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tahini vs Watermelon Seed Kernels:

• 14 ounces of Tahini have 7.9 times more Calcium, 2.3 times more Copper and 1.2 times more Iron than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels contain similar levels of Manganese, Phosphorus and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tahini have 1.4 times more Carbohydrate than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 1.3 times more Saturated Fat and 1.7 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per 14 ounces.