Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Potato Skin	17%	1%	82%

Macro Nutrients

	Watermelon Seed Kernels	Potato Skin	Recommended Dietary Allowance
Energy	87% 2527kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	0.85% 0.15g	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	43.4% 56.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	229% 129g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Potato Skin	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	24.5% 245mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	3.02% 45.4mg	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	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Watermelon Seed Kernels vs Potato Skin:

• 1 pound of Watermelon Seed Kernels has 9 times more Vitamin B1, 3.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.7 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Potato Skin provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Dried Watermelon Seed Kernels as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Watermelon Seed Kernels vs Potato Skin:

• 1 pound of Watermelon Seed Kernels has 1.8 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 22.4 times more Magnesium, 2.7 times more Manganese, 19.9 times more Phosphorus, 1.6 times more Potassium, 9.9 times more Sodium and 29.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 16.5 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 9.6 times more Energy, 473.7 times more Fat, 376.1 times more Saturated Fat, 877.9 times more Omega 6, 1.2 times more Carbohydrate and 11 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6