Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Energy	87% 2527kcal	92% 2658kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	238% 231g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	NA	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	584% 99g	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	84% 109g	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	65.7% 25g	38g per day for Men 19-50 years
Protein	229% 129g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	285% 3.7mg	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	113% 454μg	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	0% 0mg	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	Sesame Butter	Recommended Dietary Allowance
Calcium	24.5% 245mg	435% 4354mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	2124% 19mg	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	1089% 87mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	391% 1642mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	501% 11.5mg	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	427% 2989mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	NA	293% 161μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.2% 7.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sesame Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Watermelon Seed Kernels vs Sesame Butter:

• 1 pound of Watermelon Seed Kernels has 6.7 times more Vitamin B5 than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• 1 pound of Sesame Butter have insufficient amounts of Vitamin B5
• Both Dried Watermelon Seed Kernels as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Watermelon Seed Kernels vs Sesame Butter:

• 1 pound of Watermelon Seed Kernels has 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter contain similar levels of Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.6 times more Protein than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 1.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter offer comparable quantities of Energy and Fat per one pound.