Comparing Nutrients in 300 calories Sesame Butter VS Watermelon Seed Kernels

Weight per 300 calories

• Sesame Butter: 51.2g
• Watermelon Seed Kernels: 54g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Sesame Butter or Watermelon Seed Kernels?

Macros Ratio

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

Macro Nutrients

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.47% 12.3g	6.34% 8.25g	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	7.4% 2.8g	NA	38g per day for Men 19-50 years
Protein	16.5% 9.26g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	8.53% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.88% 0.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.53% 0.027mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	3.7% 0.048mg	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	12.8% 51μg	7.8% 31.2μg	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

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	49% 491mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	41% 0.37mg	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	123% 9.83mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	37.8% 0.87mg	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	48% 337mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.76% 298mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.14mg	3.55% 53.3mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.022% 0.82g	0.074% 2.7g	3700g per day for Men 19-50 years

Sesame Butter VS Watermelon Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sesame Butter or Watermelon Seed Kernels?

Lets compare vitamin content per 300 calories of Sesame Butter vs Watermelon Seed Kernels:

• 300 calories of Sesame Butter have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 8.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Watermelon Seed Kernels.
• 300 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B6
• Both Sesame Butter paste as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sesame Butter vs Watermelon Seed Kernels:

• 300 calories of Sesame Butter have 16.9 times more Calcium, 5.8 times more Copper, 2.5 times more Iron and 1.5 times more Manganese than Watermelon Seed Kernels.
• While 300 kcal of Dried Watermelon Seed Kernels contain 1.5 times more Magnesium and 1.5 times more Zinc than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Watermelon Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sesame Butter have 1.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 300 kcal of Dried Watermelon Seed Kernels contain 1.4 times more Saturated Fat, 1.4 times more Omega 6 and 1.6 times more Protein than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels offer comparable quantities of Energy and Fat per 300 calories.