Comparing Nutrients in 5 ounces Tahini VS Watermelon Seed Kernels

Macros Ratio

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

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	29% 843kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	69.2% 67g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	43% 24g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Tahini	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	144% 1.73mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	34.7% 139μg	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	2.36% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	60.4% 604mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	159% 12.7mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	148% 1038mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	9.36% 140mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Watermelon Seed Kernels per 5 oz

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

• 5 ounces of Tahini have 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Watermelon Seed Kernels.
• Both Sesame Butter from Roasted Kernels 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 Tahini vs Watermelon Seed Kernels:

• 5 ounces of Tahini have 7.9 times more Calcium, 2.3 times more Copper and 1.2 times more Iron than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels contain similar levels of Manganese, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tahini have 1.4 times more Carbohydrate than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 1.3 times more Saturated Fat and 1.7 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per five ounces.