Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	87% 2527kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	6.6% 1.12g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	NA	29.8% 21.6g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	NA	39.4% 15g	38g per day for Men 19-50 years
Protein	229% 129g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	16.6% 0.2mg	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	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	24.5% 245mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	37.3% 0.34mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	33.7% 0.78mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	11% 408g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Watermelon Seed Kernels versus 1 lb of 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 Frozen Carrots:

• 1 pound of Watermelon Seed Kernels has 4.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.8 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains more Vitamin A and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Watermelon Seed Kernels has 1.5 times more Calcium, 9.3 times more Copper, 16.5 times more Iron, 42.9 times more Magnesium, 9.4 times more Manganese, 22.9 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Sodium and 31 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 17.8 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 15.5 times more Energy, 103 times more Fat, 208.1 times more Saturated Fat, 113.7 times more Omega 6, 1.9 times more Carbohydrate and 36.3 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein