Comparing Nutrients in 5 ounces Roasted European Chestnuts VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	12% 347kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	69.2% 67g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	19% 7.23g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	9.7% 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	25% 99μg	20.6% 82.2μg	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	41% 37mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	108% 0.97mg	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	16% 1.3mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	99% 2.3mg	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	21.7% 152mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	9.36% 140mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Watermelon Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted European Chestnuts versus 5 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted European Chestnuts vs Watermelon Seed Kernels:

• 5 ounces of Roasted European Chestnuts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• 5 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted European Chestnuts vs Watermelon Seed Kernels:

• 5 oz of Dried Watermelon Seed Kernels contain 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Watermelon Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted European Chestnuts have 3.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.