Comparing Nutrients in 300 calories Watermelon Seed Kernels VS Sesame Flour

Weight per 300 calories

• Watermelon Seed Kernels: 54g
• Sesame Flour: 57g

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

Discover which food has more nutrients per 300 calories - Watermelon Seed Kernels or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	9.26% 2.96g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	53.6% 9.1g	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	11.7% 15g	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	27.2% 15.3g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.53% 0.1mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	6.67% 0.087mg	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	4.42% 17.7μg	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	2.9% 29mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	96% 0.87mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	37% 0.85mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.55% 53.3mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	0.074% 2.7g	0.014% 0.51g	3700g per day for Men 19-50 years

Watermelon Seed Kernels VS Sesame Flour Nutrients Per 300 Kcal

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

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

• 300 calories of Watermelon Seed Kernels have 1.8 times more Vitamin B9 than Sesame Flour.
• While 300 kcal of High fat Sesame Flour contain 15 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• 300 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Sesame Flour have insufficient amounts of Vitamin B9
• 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 300 calories.

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

• 300 calories of Watermelon Seed Kernels have 1.3 times more Magnesium and 1.4 times more Potassium than Sesame Flour.
• While 300 kcal of High fat Sesame Flour contain 3.1 times more Calcium, 2.3 times more Copper and 2.2 times more Iron than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour contain similar levels of Manganese, Phosphorus and Zinc 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 1.2 times more Fat, 1.8 times more Saturated Fat and 1.7 times more Omega 6 than Sesame Flour.
• While 300 kcal of High fat Sesame Flour contain 1.8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour offer comparable quantities of Energy and Protein per 300 calories.