Comparing Nutrients in 1 kilogram Tahini VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	205% 5950kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	488% 474g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	306% 98g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	1653% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	118% 153g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	304% 170g	506% 283g	56g per day for Men 19-50 years

Vitamins

	Tahini	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	1017% 12mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	69% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	245% 980μg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	426% 4260mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	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	1119% 89.5mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	1226% 5150mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	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	1046% 7320mg	1079% 7550mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	931% 102mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Watermelon Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Tahini 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 Tahini vs Watermelon Seed Kernels:

• 1 kilogram of Tahini has 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• Both Sesame Butter from Roasted Kernels 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 Tahini vs Watermelon Seed Kernels:

• 1 kilogram of Tahini has 7.9 times more Calcium, 2.3 times more Copper and 1.2 times more Iron than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels contain similar levels of Manganese, Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tahini has 1.4 times more Carbohydrate than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 1.3 times more Saturated Fat and 1.7 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per one kilogram.