Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Watermelon Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	76.2% 2211kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	201% 112g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	34% 0.44mg	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	57.5% 230μg	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	45.4% 0.41mg	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	361% 29mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	77.7% 1.8mg	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	428% 2997mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Canned Carrots with Liquids and Salt:

• Dried Watermelon Seed Kernels have 10 times more Vitamin B1, 5.4 times more Vitamin B2, 8.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.3 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Canned Carrots with Liquids and Salt:

• Dried Watermelon Seed Kernels have 1.7 times more Calcium, 6.7 times more Copper, 14 times more Iron, 57.2 times more Magnesium, 3.6 times more Manganese, 37.8 times more Phosphorus, 3.7 times more Potassium and 35.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Sodium and 18.4 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Watermelon Seed Kernels have 24.2 times more Energy, 338.4 times more Fat, 391.2 times more Saturated Fat, 501.7 times more Omega 6, 2.9 times more Carbohydrate and 48.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Watermelon Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.