Comparing Nutrients in 300 calories Watermelon Seed Kernels VS Frozen Carrots

Weight per 300 calories

• Watermelon Seed Kernels: 54g
• Frozen Carrots: 833g

Watermelon Seed Kernels have 15.5 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Watermelon Seed Kernels or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.34% 8.25g	50.6% 66g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	NA	72.4% 27.5g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	61% 0.79mg	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	7.8% 31.2μg	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.9% 29mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	68.5% 0.62mg	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	49% 3.92mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	62% 1.43mg	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	58% 407mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	3.55% 53.3mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.074% 2.7g	20.3% 750g	3700g per day for Men 19-50 years

Watermelon Seed Kernels VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Watermelon Seed Kernels or Frozen Carrots?

Lets compare vitamin content per 300 calories of Watermelon Seed Kernels vs Frozen Carrots:

• 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 8.4 times more Vitamin B5, 16.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• 300 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Watermelon Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Watermelon Seed Kernels vs Frozen Carrots:

• 300 calories of Watermelon Seed Kernels have 2.8 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 10.3 times more Calcium, 1.7 times more Copper, 1.6 times more Manganese, 5.6 times more Potassium, 10.6 times more Sodium and 275.9 times more Water than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Frozen Carrots contain similar levels of Iron per 300 calories.
• 300 calories of Watermelon Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watermelon Seed Kernels have 6.7 times more Fat, 13.4 times more Saturated Fat, 7.4 times more Omega 6 and 2.3 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Frozen Carrots offer comparable quantities of Energy per 300 calories.