Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Energy	192% 5570kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	506% 283g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B5, 15.1 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Watermelon Seed Kernels have 1.4 times more Iron, 1.6 times more Magnesium, 11 times more Sodium and 2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium and 2.6 times more Copper than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Manganese, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Watermelon Seed Kernels have 2.2 times more Saturated Fat, 1.2 times more Omega 6 and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 kg.
• Both Dried Watermelon Seed Kernels as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.