Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Watermelon Seed Kernels

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	84.4% 2449kcal	76.2% 2211kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	194% 188g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	121% 39g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	656% 112g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	57.7% 42g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	NA	38g per day for Men 19-50 years
Protein	122% 68.6g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	235% 941μg	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	12% 10.7mg	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	606% 91mg	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

	Sunflower Seed Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	25.4% 254mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	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	204% 16.4mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	487% 2044mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	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	378% 2643mg	428% 2997mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Watermelon Seed Kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter 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 Sunflower Seed Butter vs Watermelon Seed Kernels:

• 14 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 3.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Watermelon Seed Kernels provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Watermelon Seed Kernels:

• 14 ounces of Sunflower Seed Butter have 2.3 times more Copper and 1.3 times more Manganese than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 1.8 times more Iron, 1.7 times more Magnesium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Watermelon Seed Kernels contain similar levels of Calcium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 14 oz of Dried Watermelon Seed Kernels contain 2.1 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Watermelon Seed Kernels offer comparable quantities of Energy and Fat per 14 ounces.