Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Watermelon Seed Kernels	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76.2% 2211kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	873% 148g	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	63% 81.7g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	201% 112g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Toasted Sunflower Seeds	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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	26% 393mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Toasted Sunflower Seeds per 14 oz

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

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 20.4 times more Vitamin B5, 9 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• Both Dried Watermelon Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Toasted Sunflower Seeds:

• 14 ounces of Watermelon Seed Kernels have 4 times more Magnesium, 1.3 times more Potassium, 33 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.3 times more Manganese and 1.5 times more Phosphorus than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Toasted Sunflower Seeds contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Watermelon Seed Kernels have 1.6 times more Saturated Fat and 1.6 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Toasted Sunflower Seeds offer comparable quantities of Energy and Fat per 14 ounces.