Comparing Nutrients in 1 pound Sesame Butter VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	92% 2658kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	238% 231g	222% 215g	97g per day for Men 19-50 years
Saturated Fat	101% 32.3g	139% 44.4g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	NA	1.6g per day for Men 19-50 years
Omega 6	584% 99g	750% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	53.4% 69.4g	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	65.7% 25g	NA	38g per day for Men 19-50 years
Protein	146% 82g	229% 129g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.7% 0.24mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	31% 0.4mg	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	113% 454μg	65.8% 263μg	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	0% 0mg	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

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	435% 4354mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	2124% 19mg	346% 3.1mg	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	1089% 87mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	391% 1642mg	556% 2336mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	318% 7.32mg	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	427% 2989mg	489% 3425mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.26g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Watermelon Seed Kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Sesame Butter vs Watermelon Seed Kernels:

• 1 pound of Sesame Butter has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• While 1 lb of Dried Watermelon Seed Kernels contains 6.7 times more Vitamin B5 than Sesame Butter paste.
• 1 pound of Sesame Butter have insufficient amounts of Vitamin B5
• Both Sesame Butter paste as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sesame Butter vs Watermelon Seed Kernels:

• 1 pound of Sesame Butter has 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Watermelon Seed Kernels.
• While 1 lb of Dried Watermelon Seed Kernels contains 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sesame Butter has 1.6 times more Carbohydrate than Watermelon Seed Kernels.
• While 1 lb of Dried Watermelon Seed Kernels contains 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.6 times more Protein than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels offer comparable quantities of Energy and Fat per one pound.