Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Watermelon Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	87% 2527kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	7.55% 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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	229% 129g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	60% 0.78mg	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	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Watermelon Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Watermelon Seed Kernels have 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Watermelon Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Watermelon Seed Kernels have 4.2 times more Calcium, 4.7 times more Copper, 9.7 times more Iron, 18.4 times more Magnesium, 7.4 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Potassium and 25.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Sodium and 12.5 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Watermelon Seed Kernels have 3.5 times more Energy, 9.2 times more Fat, 9 times more Saturated Fat, 99.3 times more Omega 6 and 11.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.