Comparing Nutrients in 1 kilogram Raw Tahini VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Raw Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	209% 6070kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	582% 564g	488% 474g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	306% 98g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	NA	1.6g per day for Men 19-50 years
Omega 6	1429% 243g	1653% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	321% 180g	506% 283g	56g per day for Men 19-50 years

Vitamins

	Raw 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	1323% 16mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	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	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

	Raw Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	141% 1410mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1653% 15mg	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	794% 63.5mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	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	1129% 7900mg	1079% 7550mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	950% 105mg	931% 102mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.36% 50.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Tahini vs Watermelon Seed Kernels:

• Sesame Butter from Hulled Raw Kernels have 8.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Tahini vs Watermelon Seed Kernels:

• Sesame Butter from Hulled Raw Kernels have 2.6 times more Calcium and 2.2 times more Copper than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.5 times more Magnesium, 1.4 times more Potassium and 99 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Iron, Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Watermelon Seed Kernels contain 1.6 times more Protein than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 1 kg.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.