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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	87% 2527kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.4g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	750% 127g	23% 3.94g	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	125% 163g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	229% 129g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	556% 2336mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Watermelon Seed Kernels versus 1 lb of Sunflower Seed Flour 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 Flour:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 16.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 19.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Partially Defatted Sunflower Seed 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 Sunflower Seed Flour:

• 1 pound of Watermelon Seed Kernels has 1.5 times more Magnesium, 9.7 times more Potassium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.1 times more Calcium and 2.5 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Flour contain similar levels of Iron, Manganese and Phosphorus per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watermelon Seed Kernels has 1.7 times more Energy, 29.4 times more Fat, 70.9 times more Saturated Fat and 32.4 times more Omega 6 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Watermelon Seed Kernels.