Comparing Nutrients in 300 calories Watermelon VS Roasted Sunflower Seeds

Weight per 300 calories

• Watermelon: 1000g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 19.4 times more energy per unit of mass than Raw Watermelon, which is very high in comparison to other foods. Watermelon having low energy density.

Which food has more nutrients per 300 calories - Watermelon or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Watermelon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	85.5% 62g	1.94% 1.4g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	15% 5.72g	38g per day for Men 19-50 years
Protein	11% 6.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	32% 0.41mg	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	7.5% 30μg	30.5% 122μg	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	90% 81mg	0.8% 0.72mg	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	3.33% 0.5mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	47.3% 1.1mg	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	15.7% 110mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watermelon vs Roasted Sunflower Seeds:

• Raw Watermelon has more Vitamin A, 6 times more Vitamin B1, 1.7 times more Vitamin B2 and 112.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B9 and 26.9 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Watermelon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Watermelon vs Roasted Sunflower Seeds:

• Raw Watermelon has 1.9 times more Calcium, 1.2 times more Iron, 1.5 times more Magnesium, 2.6 times more Potassium and 1478.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 2.9 times more Manganese, 5.4 times more Phosphorus, 10.2 times more Selenium and 2.7 times more Zinc than Raw Watermelon.

Comparison of macro-nutrients per 300 calories:

• Raw Watermelon has 6.1 times more Carbohydrate and 44.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 times more Fat, 16.8 times more Saturated Fat, 33.8 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Raw Watermelon.
• Both Raw Watermelon and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Watermelon as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.