Comparing Nutrients in 500 calories Roasted European Chestnuts VS Watermelon Seed Kernels

Weight per 500 calories

• Roasted European Chestnuts: 204g
• Watermelon Seed Kernels: 89.8g

Dried Watermelon Seed Kernels have 2.3 times more energy per unit of mass than Roasted European Chestnuts, which is very high in comparison to other foods. Roasted European Chestnuts having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted European Chestnuts or Watermelon Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	27.4% 8.78g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	10.6% 13.7g	130g per day for Men 19-50 years
Sugars	30% 21.6g	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	27.4% 10.4g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.47g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.23% 2.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	6.15% 0.08mg	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	35.7% 143μg	13% 52μg	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	59% 53mg	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	6.8% 1.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	68.4% 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	23.2% 1.86mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	110% 462mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	63% 1.45mg	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	31% 218mg	97% 678mg	700mg per day for Men 19-50 years
Potassium	35.5% 1208mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	4.45% 2.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	5.92% 89mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	0.12% 4.53g	3700g per day for Men 19-50 years

Roasted European Chestnuts VS Watermelon Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted European Chestnuts or Watermelon Seed Kernels?

Lets compare vitamin content per 500 calories of Roasted European Chestnuts vs Watermelon Seed Kernels:

• 500 calories of Roasted European Chestnuts have 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B5, 12.7 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• Both Roasted European Chestnuts and Watermelon Seed Kernels provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Roasted European Chestnuts as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted European Chestnuts vs Watermelon Seed Kernels:

• 500 calories of Roasted European Chestnuts have 1.7 times more Copper, 1.7 times more Manganese and 2.1 times more Potassium than Watermelon Seed Kernels.
• While 500 kcal of Dried Watermelon Seed Kernels contain 3.5 times more Iron, 6.9 times more Magnesium, 3.1 times more Phosphorus and 7.9 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as Dried Watermelon Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted European Chestnuts have 7.9 times more Carbohydrate than Watermelon Seed Kernels.
• While 500 kcal of Dried Watermelon Seed Kernels contain 9.5 times more Fat, 10.4 times more Saturated Fat, 15.9 times more Omega 6 and 3.9 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Watermelon Seed Kernels offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted European Chestnuts provide inadequate amounts of Omega 6