Comparing Nutrients in 500 calories Watermelon Seed Kernels VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Watermelon Seed Kernels: 89.8g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Watermelon Seed Kernels have 3.8 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.78g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	NA	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	5.1% 0.87g	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	63% 82g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	NA	18% 6.85g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	51.6% 0.67mg	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	26.5% 106μg	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	29.3% 26.4mg	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	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	29.3% 0.26mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	23.4% 0.54mg	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	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	5.92% 89mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.12% 4.53g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Watermelon Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 8.4 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Watermelon Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watermelon Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Watermelon Seed Kernels have 2.3 times more Copper, 3.1 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus and 7.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Potassium, 13.4 times more Sodium and 50.7 times more Water than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Watermelon Seed Kernels have 2.5 times more Fat, 2.1 times more Saturated Fat, 29 times more Omega 6 and 3.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Watermelon Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.