Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Watermelon Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	192% 5570kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	506% 283g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	54% 540mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Watermelon Seed Kernels vs Canned Carrots with Salt:

• Dried Watermelon Seed Kernels have 10.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Watermelon Seed Kernels vs Canned Carrots with Salt:

• Dried Watermelon Seed Kernels have 2.2 times more Calcium, 6.6 times more Copper, 11.4 times more Iron, 64.4 times more Magnesium, 3.6 times more Manganese, 31.5 times more Phosphorus, 3.6 times more Potassium and 39.4 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Sodium and 18.4 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Watermelon Seed Kernels have 22.3 times more Energy, 249.3 times more Fat, 271.6 times more Saturated Fat, 355.6 times more Omega 6, 2.8 times more Carbohydrate and 44.3 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Watermelon Seed Kernels as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.