Comparing Nutrients in 500 calories Watermelon VS Sunflower Seeds

Weight per 500 calories

• Watermelon: 1667g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 19.5 times more energy per unit of mass than Raw Watermelon, which is very high in comparison to other foods. Watermelon having low energy density.

Which food has more nutrients per 500 calories - Watermelon or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	13% 17g	130g per day for Men 19-50 years
Sugars	143% 103g	3.1% 2.24g	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	77.2% 56g	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	% 26.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	% 2.14g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	18% 10g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	52% 467μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	88.6% 1.15mg	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	12.5% 50μg	48.6% 194μg	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	150% 135mg	1.33% 1.2mg	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	5.56% 0.83mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	50% 4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	72.6% 1.67mg	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	26% 183mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	55% 1867mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	41% 1524g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Watermelon vs Sunflower Seeds:

• Raw Watermelon has 181.7 times more Vitamin A, 3.8 times more Vitamin B5 and 112.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 36.1 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Watermelon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Watermelon vs Sunflower Seeds:

• Raw Watermelon has 1.7 times more Calcium, 3.4 times more Potassium and 376.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.7 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 6.8 times more Selenium and 2.6 times more Zinc than Raw Watermelon.
• Both Raw Watermelon and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Watermelon has 7.3 times more Carbohydrate and 46.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.6 times more Fat, 14.3 times more Saturated Fat, 23.7 times more Omega 6 and 1.7 times more Protein than Raw Watermelon.
• Both Raw Watermelon and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Watermelon as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.