Comparing Nutrients in 500 calories Watermelon Seed Kernels VS Cooked Frozen Carrots

Weight per 500 calories

• Watermelon Seed Kernels: 89.8g
• Cooked Frozen Carrots: 1351g

Watermelon Seed Kernels have 15.1 times more energy per 100g than Cooked Frozen Carrots. It has very high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Watermelon Seed Kernels or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.78g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	NA	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	80.4% 104g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	NA	117% 44.6g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	87.3% 1.14mg	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	13% 52μg	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	123% 1.1mg	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	81.7% 6.54mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	98% 2.26mg	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	97% 678mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	5.92% 89mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.12% 4.53g	33% 1221g	3700g per day for Men 19-50 years

Watermelon Seed Kernels VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watermelon Seed Kernels or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Watermelon Seed Kernels vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B5, 14.2 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• 500 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 Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Watermelon Seed Kernels vs Cooked Frozen Carrots:

• 500 calories of Watermelon Seed Kernels have 3.1 times more Magnesium, 1.6 times more Phosphorus and 1.9 times more Zinc than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 9.8 times more Calcium, 1.8 times more Copper, 1.6 times more Manganese, 4.5 times more Potassium, 9 times more Sodium and 269.2 times more Water than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Cooked Frozen Carrots contain similar levels of Iron per 500 calories.
• 500 calories of Watermelon Seed Kernels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watermelon Seed Kernels have 4.6 times more Fat, 5.4 times more Saturated Fat, 6.5 times more Omega 6 and 3.2 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 7.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.