Comparing Nutrients in 500 calories Watermelon Seed Kernels VS Frozen Carrots

Weight per 500 calories

• Watermelon Seed Kernels: 89.8g
• Frozen Carrots: 1389g

Watermelon Seed Kernels have 15.5 times more energy per 100g than Frozen Carrots. It has very high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.78g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	20% 3.43g	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	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	NA	121% 46g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	101% 1.3mg	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	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	5.92% 89mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.53g	33.8% 1251g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared contain more Vitamin A, 3.6 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 8.4 times more Vitamin B5, 16.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Watermelon Seed Kernels have 2.8 times more Magnesium, 1.5 times more Phosphorus and 2 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 10.3 times more Calcium, 1.7 times more Copper, 1.6 times more Manganese, 5.6 times more Potassium, 10.6 times more Sodium and 275.9 times more Water than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Frozen Carrots, Unprepared have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Watermelon Seed Kernels have 6.7 times more Fat, 13.4 times more Saturated Fat, 7.4 times more Omega 6 and 2.3 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Frozen Carrots, Unprepared have similar amounts of Energy per 500 kcal.
• Both Dried Watermelon Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.