Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Watermelon Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Energy	76.2% 2211kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	201% 112g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Baked Red Potatoes	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	63.6% 2163mg	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	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Baked Red Potatoes:

• Dried Watermelon Seed Kernels have 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Watermelon Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Baked Red Potatoes:

• Dried Watermelon Seed Kernels have 6 times more Calcium, 3.9 times more Copper, 10.4 times more Iron, 18.4 times more Magnesium, 9.3 times more Manganese, 10.5 times more Phosphorus, 8.3 times more Sodium and 25.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 15.2 times more Water than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Baked Whole Red Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Watermelon Seed Kernels have 6.4 times more Energy, 315.8 times more Fat, 244.5 times more Saturated Fat, 573.3 times more Omega 6 and 12.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.