Comparing Nutrients in 5 ounces Roasted Cottonseed VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Cottonseed	24%	60%	16%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted Cottonseed	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	24.7% 717kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.4g	69.2% 67g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	16.7% 21.7g	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	20.5% 7.8g	NA	38g per day for Men 19-50 years
Protein	82.5% 46g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Cottonseed	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.6% 1.06mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.3% 1.1mg	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	82.6% 330μg	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	14% 12.8mg	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	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

	Roasted Cottonseed	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	14% 142mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	96% 7.65mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	148% 624mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	162% 1134mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	9.36% 140mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cottonseed VS Watermelon Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Cottonseed 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 Cottonseed vs Watermelon Seed Kernels:

• 5 ounces of Roasted Cottonseed have more Vitamin A, 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 8.8 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• Both Roasted Cottonseed and Watermelon Seed Kernels provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Glandless Cottonseed Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Cottonseed have 1.9 times more Calcium, 1.7 times more Copper, 1.4 times more Manganese and 2.1 times more Potassium than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 1.3 times more Iron, 4 times more Sodium and 1.7 times more Zinc than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Watermelon Seed Kernels contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cottonseed have 1.4 times more Carbohydrate than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 1.3 times more Fat and 1.6 times more Omega 6 than Roasted Glandless Cottonseed Kernels.
• Both Roasted Cottonseed and Watermelon Seed Kernels offer comparable quantities of Energy, Saturated Fat and Protein per five ounces.