Comparing Nutrients in 1 pound Watermelon Seed Kernels VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	87% 2527kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	260% 44g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	NA	68% 26g	38g per day for Men 19-50 years
Protein	229% 129g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	692% 104mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	24.5% 245mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	30% 449mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Watermelon Seed Kernels has 3.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Watermelon Seed Kernels has 1.8 times more Iron, 1.7 times more Magnesium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.3 times more Copper and 1.3 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter contain similar levels of Calcium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 2.1 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter offer comparable quantities of Energy and Fat per one pound.