Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Watermelon Seed Kernels	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	192% 5570kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	NA	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	54.6% 71g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	506% 283g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	137% 1.78mg	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	145% 580μg	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	54% 540mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	92% 0.83mg	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	910% 72.8mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	99% 2.27mg	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	1079% 7550mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Boiled Brussels Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Watermelon Seed Kernels vs Boiled Brussels Sprouts:

• 1 kilogram of Watermelon Seed Kernels has 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Boiled Brussels Sprouts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watermelon Seed Kernels vs Boiled Brussels Sprouts:

• 1 kilogram of Watermelon Seed Kernels has 1.5 times more Calcium, 8.3 times more Copper, 6.1 times more Iron, 25.8 times more Magnesium, 7.1 times more Manganese, 13.5 times more Phosphorus, 2 times more Potassium, 4.7 times more Sodium and 31 times more Zinc than Boiled Brussels Sprouts.
• While 1 kg of Boiled and Drained Brussels Sprouts contains 17.6 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 15.5 times more Energy, 94.7 times more Fat, 95.9 times more Saturated Fat, 355.6 times more Omega 6, 2.2 times more Carbohydrate and 11.1 times more Protein than Boiled Brussels Sprouts.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6