Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	87% 2527kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	229% 129g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	29.3% 0.38mg	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	65.8% 263μg	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	24.5% 245mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	41.3% 0.37mg	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	413% 33mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	33% 0.76mg	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	489% 3425mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Watermelon Seed Kernels vs Cooked Frozen Carrots:

• 1 pound of Watermelon Seed Kernels has 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 8.5 times more Vitamin B3, 2 times more Vitamin B5 and 5.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Watermelon Seed Kernels vs Cooked Frozen Carrots:

• 1 pound of Watermelon Seed Kernels has 1.5 times more Calcium, 8.4 times more Copper, 13.7 times more Iron, 46.8 times more Magnesium, 9.7 times more Manganese, 24.4 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Sodium and 29.3 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 17.9 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 15.1 times more Energy, 69.7 times more Fat, 81.5 times more Saturated Fat, 97.2 times more Omega 6, 2 times more Carbohydrate and 48.8 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein