Comparing Nutrients in 1 kilogram Sesame Butter VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	202% 5860kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	524% 509g	488% 474g	97g per day for Men 19-50 years
Saturated Fat	223% 71.2g	306% 98g	32g per day for Men 19-50 years
Omega 3	241% 3.85g	NA	1.6g per day for Men 19-50 years
Omega 6	1288% 219g	1653% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	118% 153g	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	145% 55g	NA	38g per day for Men 19-50 years
Protein	323% 181g	506% 283g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	419% 67mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	69% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	628% 8.16mg	68.5% 0.89mg	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	250% 1000μg	145% 580μg	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	0% 0mg	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

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	960% 9600mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	4682% 42mg	762% 6.86mg	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	2400% 192mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	862% 3620mg	1226% 5150mg	420mg per day for Men 19-50 years
Manganese	1104% 25.4mg	702% 16mg	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	941% 6590mg	1079% 7550mg	700mg per day for Men 19-50 years
Potassium	171% 5820mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	663% 73mg	931% 102mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Watermelon Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Sesame Butter versus 1 kg of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sesame Butter vs Watermelon Seed Kernels:

• 1 kilogram of Sesame Butter has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 6.7 times more Vitamin B5 than Sesame Butter paste.
• 1 kilogram of Sesame Butter have insufficient amounts of Vitamin B5
• Both Sesame Butter paste as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sesame Butter vs Watermelon Seed Kernels:

• 1 kilogram of Sesame Butter has 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sesame Butter has 1.6 times more Carbohydrate than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.6 times more Protein than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels offer comparable quantities of Energy and Fat per one kilogram.