Comparing Nutrients in 500 calories Watermelon Seed Kernels VS Dried Japanese Chestnuts

Weight per 500 calories

• Watermelon Seed Kernels: 89.8g
• Dried Japanese Chestnuts: 139g

Watermelon Seed Kernels have 1.5 times more energy per 100g than Dried Japanese Chestnuts. It has very high energy density when compared to other foods. Dried Japanese Chestnuts having high energy density.

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Dried Japanese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.78g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	2.35% 0.4g	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	87% 113g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	45.4% 25.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	70.4% 0.92mg	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	38% 151μg	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	95% 85mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	202% 1.82mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	224% 5.15mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	31.4% 1067mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.92% 89mg	3.15% 47.2mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	0.12% 4.53g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Japanese Chestnuts contain 6.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 11.5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watermelon Seed Kernels vs Dried Japanese Chestnuts:

• Dried Watermelon Seed Kernels have 1.4 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 1.9 times more Sodium and 2.6 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 2.1 times more Calcium, 3 times more Copper, 3.6 times more Manganese and 1.8 times more Potassium than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Watermelon Seed Kernels have 24.7 times more Fat, 34.5 times more Saturated Fat, 63 times more Omega 6 and 3.5 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 8.2 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Dried Japanese Chestnuts have similar amounts of Energy per 500 kcal.
• Both Dried Watermelon Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.