Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	87% 2527kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	8.8% 0.14g	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	284% 369g	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	229% 129g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	230% 3mg	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	124% 494μg	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	309% 278mg	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

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	661% 5.95mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	732% 17mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	102% 3484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	30% 449mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.22% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Japanese Chestnuts contain 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 7.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Watermelon Seed Kernels have 2.2 times more Iron, 4.5 times more Magnesium, 4.5 times more Phosphorus, 2.9 times more Sodium and 4 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.3 times more Calcium, 1.9 times more Copper and 2.3 times more Manganese than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Japanese Chestnuts have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Watermelon Seed Kernels have 1.5 times more Energy, 38.2 times more Fat, 53.4 times more Saturated Fat, 97.5 times more Omega 6 and 5.4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 5.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.