Comparing Nutrients in 1 pound Sesame Flour VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sesame Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	82.3% 2386kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	173% 168g	222% 215g	97g per day for Men 19-50 years
Saturated Fat	73.7% 23.6g	139% 44.4g	32g per day for Men 19-50 years
Omega 3	79.7% 1.27g	NA	1.6g per day for Men 19-50 years
Omega 6	426% 72.4g	750% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	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	NA	NA	38g per day for Men 19-50 years
Protein	249% 140g	229% 129g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	1015% 12mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	379% 60.6mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	266% 13.3mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	35% 141μg	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 Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	72% 721mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	766% 6.9mg	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	860% 69mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	390% 1637mg	556% 2336mg	420mg per day for Men 19-50 years
Manganese	294% 6.75mg	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	523% 3660mg	489% 3425mg	700mg per day for Men 19-50 years
Potassium	56.4% 1919mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	440% 48.4mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.62% 23g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 14.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.9 times more Vitamin B9 than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• High fat Sesame Flour has 2.9 times more Calcium, 2.2 times more Copper and 2.1 times more Iron than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.4 times more Magnesium, 1.5 times more Potassium and 2.4 times more Sodium than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• High fat Sesame Flour has 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Energy and Protein per 1 lb.
• Both High fat Sesame Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.