Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Potato Skin	17%	1%	82%

Macro Nutrients

	Watermelon Seed Kernels	Potato Skin	Recommended Dietary Allowance
Energy	76.2% 2211kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	0.75% 0.13g	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	38% 49.4g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	201% 112g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Potato Skin	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	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	21.4% 214mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	187% 1.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	104% 2.4mg	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	428% 2997mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Potato Skin per 14 oz

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

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

• 14 ounces of Watermelon Seed Kernels have 9 times more Vitamin B1, 3.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.7 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Potato Skin provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Watermelon Seed Kernels as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Potato Skin:

• 14 ounces of Watermelon Seed Kernels have 1.8 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 22.4 times more Magnesium, 2.7 times more Manganese, 19.9 times more Phosphorus, 1.6 times more Potassium, 9.9 times more Sodium and 29.3 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 16.5 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Watermelon Seed Kernels have 9.6 times more Energy, 473.7 times more Fat, 376.1 times more Saturated Fat, 877.9 times more Omega 6, 1.2 times more Carbohydrate and 11 times more Protein than Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 6