Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	192% 5570kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	276% 358g	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	137% 52g	38g per day for Men 19-50 years
Protein	506% 283g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	54% 540mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1058% 582μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Watermelon Seed Kernels vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 16.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 19.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watermelon Seed Kernels vs Sunflower Seed Flour:

• 1 kilogram of Watermelon Seed Kernels has 1.5 times more Magnesium, 9.7 times more Potassium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.1 times more Calcium and 2.5 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Flour contain similar levels of Iron, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 1.7 times more Energy, 29.4 times more Fat, 70.9 times more Saturated Fat and 32.4 times more Omega 6 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Watermelon Seed Kernels.