Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Watermelon Seed Kernels	Oranges with Peel	Recommended Dietary Allowance
Energy	192% 5570kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	119% 155g	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	NA	118% 45g	38g per day for Men 19-50 years
Protein	506% 283g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Watermelon Seed Kernels	Oranges with Peel	Recommended Dietary Allowance
Calcium	54% 540mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	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	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Watermelon Seed Kernels vs Oranges with Peel :

• 1 kilogram of Watermelon Seed Kernels has 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 7.1 times more Vitamin B3 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Watermelon Seed Kernels vs Oranges with Peel :

• 1 kilogram of Watermelon Seed Kernels has 12 times more Copper, 9.1 times more Iron, 36.8 times more Magnesium, 34.3 times more Phosphorus, 3.3 times more Potassium, 49.5 times more Sodium and 93.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Calcium and 16.3 times more Water than Dried Watermelon Seed Kernels.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 8.8 times more Energy, 157.9 times more Fat, 279.4 times more Saturated Fat, 638.5 times more Omega 6 and 21.8 times more Protein than Oranges with Peel .
• Both Watermelon Seed Kernels and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6