Comparing Nutrients in 500 calories Tahini VS Watermelon Seed Kernels

Weight per 500 calories

• Tahini: 84g
• Watermelon Seed Kernels: 89.8g

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

Discover which food has more nutrients per 500 calories - Tahini or Watermelon Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	27.4% 8.78g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	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	13.7% 18g	10.6% 13.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	20.6% 7.8g	NA	38g per day for Men 19-50 years
Protein	25.5% 14.3g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.28% 2.52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.4% 1.03mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.63% 0.13mg	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	20.6% 82.4μg	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	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	35.8% 358mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	94% 7.52mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	110% 462mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	88% 615mg	97% 678mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	NA	55μg per day for Men 19-50 years
Sodium	6.44% 97mg	5.92% 89mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	0.12% 4.53g	3700g per day for Men 19-50 years

Tahini VS Watermelon Seed Kernels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tahini or Watermelon Seed Kernels?

Lets compare vitamin content per 500 calories of Tahini vs Watermelon Seed Kernels:

• 500 calories of Tahini have 6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Watermelon Seed Kernels.
• 500 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5
• Both Sesame Butter from Roasted Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tahini vs Watermelon Seed Kernels:

• 500 calories of Tahini have 7.4 times more Calcium and 2.2 times more Copper than Watermelon Seed Kernels.
• While 500 kcal of Dried Watermelon Seed Kernels contain 5.8 times more Magnesium, 1.7 times more Potassium and 2.4 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels contain similar levels of Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Watermelon Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tahini have 1.3 times more Carbohydrate than Watermelon Seed Kernels.
• While 500 kcal of Dried Watermelon Seed Kernels contain 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.8 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels offer comparable quantities of Energy and Fat per 500 calories.