Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Tahini	11%	76%	13%

Macro Nutrients

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Energy	87% 2527kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	107% 34g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	617% 105g	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	74% 96g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	111% 42g	38g per day for Men 19-50 years
Protein	229% 129g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Tahini	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	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	52% 0.68mg	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	111% 445μg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Calcium	24.5% 245mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	811% 7.3mg	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	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	287% 6.6mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Tahini per 1 lb

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

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

• 1 lb of Sesame Butter from Roasted Kernels contains 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Sesame Butter from Roasted Kernels 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 Tahini:

• 1 pound of Watermelon Seed Kernels has 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 7.9 times more Calcium and 2.3 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini contain similar levels of Iron, Manganese, Phosphorus and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 1.3 times more Saturated Fat, 1.2 times more Omega 6 and 1.7 times more Protein than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini offer comparable quantities of Energy and Fat per one pound.