Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	76.2% 2211kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	18% 3.08g	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	162% 210g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	201% 112g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	152% 1.97mg	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	69.5% 278μg	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	115% 103mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	224% 2mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	204% 4.7mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Roasted European Chestnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Roasted European Chestnuts:

• 14 ounces of Watermelon Seed Kernels have 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Roasted European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Roasted European Chestnuts:

• 14 ounces of Watermelon Seed Kernels have 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Watermelon Seed Kernels and Roasted European Chestnuts contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Watermelon Seed Kernels have 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.