Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Watermelon	7%	4%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Watermelon	Recommended Dietary Allowance
Energy	204% 5920kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	58% 75.5g	130g per day for Men 19-50 years
Sugars	43% 31g	85.5% 62g	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	0% 0g	46.3% 33.6g	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	% 7.4g	% 16g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 12g	g per day for Men 19-50 years
Fiber	279% 106g	10.5% 4g	38g per day for Men 19-50 years
Protein	358% 201g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	34.6% 0.45mg	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	585% 2340μg	7.5% 30μg	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	12.2% 11mg	90% 81mg	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	2422% 363mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Watermelon	Recommended Dietary Allowance
Calcium	87% 870mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	535% 42.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	16.5% 0.38mg	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	1627% 11390mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Watermelon per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Watermelon:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.7 times more Vitamin B1, 13.3 times more Vitamin B2, 23.2 times more Vitamin B3, 31.4 times more Vitamin B5, 17.6 times more Vitamin B6, 78 times more Vitamin B9, 726.6 times more Vitamin E and 31 times more Vitamin K than Watermelon.
• While 1 kg of Raw Watermelon contains more Vitamin A and 7.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Watermelon:

• 1 kilogram of Oil Roasted Sunflower Seeds has 12.4 times more Calcium, 43 times more Copper, 17.8 times more Iron, 12.7 times more Magnesium, 54.7 times more Manganese, 103.5 times more Phosphorus, 4.3 times more Potassium, 195.5 times more Selenium and 52.1 times more Zinc than Watermelon.
• While 1 kg of Raw Watermelon contains 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 19.7 times more Energy, 342 times more Fat, 441.8 times more Saturated Fat, more Omega 3, 684.2 times more Omega 6, 3 times more Carbohydrate, 26.5 times more Fiber and 32.9 times more Protein than Watermelon.
• While 1 kg of Raw Watermelon contains 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein