Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Watermelon Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	71.7% 40g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	16.7% 0.22mg	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	20.6% 82.2μg	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	129% 10.3mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	9.55% 0.22mg	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	153% 1070mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Boiled Carrots:

• Dried Watermelon Seed Kernels have 2.9 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.1 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Boiled Carrots:

• Dried Watermelon Seed Kernels have 1.8 times more Calcium, 40.4 times more Copper, 21.4 times more Iron, 51.5 times more Magnesium, 10.4 times more Manganese, 25.2 times more Phosphorus, 2.8 times more Potassium, 1.7 times more Sodium and 51.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 17.9 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Watermelon Seed Kernels have 15.9 times more Energy, 263.2 times more Fat, 326 times more Saturated Fat, 322.9 times more Omega 6, 1.9 times more Carbohydrate and 37.3 times more Protein than Boiled and Drained Carrots.
• Both Dried Watermelon Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.