Comparing Nutrients in 5 ounces Sesame Butter VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	28.6% 831kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	69.2% 67g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	183% 31g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	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	45.8% 25.6g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	35.4% 142μg	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	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	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

	Sesame Butter	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	136% 1361mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	664% 5.97mg	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	340% 27.2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	133% 934mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	9.36% 140mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Watermelon Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Sesame Butter 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 Sesame Butter vs Watermelon Seed Kernels:

• 5 ounces of Sesame Butter have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 6.7 times more Vitamin B5 than Sesame Butter paste.
• 5 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both Sesame Butter paste as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sesame Butter vs Watermelon Seed Kernels:

• 5 ounces of Sesame Butter have 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter paste.
• Both Sesame Butter and Watermelon Seed Kernels contain similar levels of Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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