Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	192% 5570kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	407% 530g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	134% 51g	38g per day for Men 19-50 years
Protein	506% 283g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	382% 4.97mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	54% 540mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	563% 5.07mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	513% 12mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Roasted European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Watermelon Seed Kernels vs Roasted European Chestnuts:

• 1 kilogram of Watermelon Seed Kernels has 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Roasted European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watermelon Seed Kernels vs Roasted European Chestnuts:

• 1 kilogram of Watermelon Seed Kernels has 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Watermelon Seed Kernels and Roasted European Chestnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.