Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Flour	Recommended Dietary Allowance
Energy	87% 2527kcal	82.3% 2386kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	173% 168g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	73.7% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	79.7% 1.27g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	426% 72.4g	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	93% 121g	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	249% 140g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Flour	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	1015% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	379% 60.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	266% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	53% 0.69mg	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	35% 141μg	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 Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	766% 6.9mg	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	860% 69mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	390% 1637mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	294% 6.75mg	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	523% 3660mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	56.4% 1919mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	30% 449mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.11% 4.1g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Watermelon Seed Kernels has 1.9 times more Vitamin B9 than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 14.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as High fat Sesame Flour 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 Flour:

• 1 pound of Watermelon Seed Kernels has 1.4 times more Magnesium, 1.5 times more Potassium and 2.4 times more Sodium than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 2.9 times more Calcium, 2.2 times more Copper and 2.1 times more Iron than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour contain similar levels of Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour offer comparable quantities of Energy and Protein per one pound.