Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	76.2% 2211kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	85% 82.6g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	229% 73.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	656% 112g	5.32% 0.9g	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	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	201% 112g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.16% 0.12mg	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	14% 55.6μg	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	4.85% 4.37mg	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	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

	Watermelon Seed Kernels	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	104% 0.93mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	140% 3.2mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	26% 393mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Frozen Coconut Milk:

• Dried Watermelon Seed Kernels have 8.3 times more Vitamin B1, more Vitamin B2, 5.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Frozen Coconut Milk.
• While Frozen Coconut Milk contains more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Frozen Coconut Milk:

• Dried Watermelon Seed Kernels have 13.5 times more Calcium, 2.9 times more Copper, 9 times more Iron, 16.1 times more Magnesium, 2 times more Manganese, 12.8 times more Phosphorus, 2.8 times more Potassium, 8.3 times more Sodium and 17.4 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 14.1 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Watermelon Seed Kernels have 2.8 times more Energy, 2.3 times more Fat, 123.2 times more Omega 6, 2.7 times more Carbohydrate and 17.6 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 1.9 times more Saturated Fat than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.