Comparing Nutrients in 500 calories Watermelon Seed Kernels VS Tahini

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.78g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	NA	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	114% 19.4g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	20.6% 7.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	9.63% 0.13mg	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	20.6% 82.4μg	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Calcium	4.85% 48.5mg	35.8% 358mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	150% 1.35mg	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	94% 7.52mg	8mg per day for Men 19-50 years
Magnesium	110% 462mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	53% 1.22mg	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	88% 615mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	NA	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	5.92% 89mg	6.44% 97mg	1500mg per day for Men 19-50 years
Zinc	83.6% 9.2mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.53g	0.069% 2.56g	3700g per day for Men 19-50 years

Watermelon Seed Kernels VS Tahini Nutrients Per 500 Kcal

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

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

• 500 kcal of Sesame Butter from Roasted Kernels contain 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 Dried Watermelon Seed Kernels.
• 500 calories of Watermelon Seed Kernels have insufficient amounts of Vitamin B5
• Both Dried Watermelon Seed Kernels as well as Sesame Butter from Roasted 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 Watermelon Seed Kernels vs Tahini:

• 500 calories of Watermelon Seed Kernels have 5.8 times more Magnesium, 1.7 times more Potassium and 2.4 times more Zinc than Tahini.
• While 500 kcal of Sesame Butter from Roasted Kernels contain 7.4 times more Calcium and 2.2 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini 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 Watermelon Seed Kernels have 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.8 times more Protein than Tahini.
• While 500 kcal of Sesame Butter from Roasted Kernels contain 1.3 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini offer comparable quantities of Energy and Fat per 500 calories.