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Comparing Nutrients in 5 ounces Watermelon Seed KernelsVS Carrots

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels
19%
71%
10%
Carrots
8%
5%
87%
5 oz ▼

Macro Nutrients

27.2%790kcal
Energy
2%58kcal
790 kcalvs58 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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69.2%67g
Fat
0.35%0.34g
67 gvs0.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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43.3%14g
Saturated Fat
0.14%0.045g
14 gvs0.045 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.18%0.003g
NA gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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234%40g
Omega 6
0.83%0.14g
40 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.7%21.7g
Carbohydrate
10.4%13.6g
21.7 gvs13.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
9.27%6.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.08%0.78g
≤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]
NA gvs0.78 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.84g
NA gvs0.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.1g
NA gvs5.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
10.4%3.97g
NA gvs3.97 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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71.7%40g
Protein
2.35%1.3g
40 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
132%1184μg
RAE, retinol activity equivalents
0 μgvs1184 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
7.8%0.094mg
Thiamine
0.27 mgvs0.094 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.21 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.5%5.03mg
Vitamin B3
8.7%1.4mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.8%0.49mg
Vitamin B5
7.74%0.39mg
Pantothenic acid
0.49 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.7%0.13mg
Vitamin B6
15%0.2mg
Pyridoxine
0.13 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
10.5%3.15μg
Biotin
NA μgvs3.15 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.6%82.2μg
Vitamin B9
6.73%27μg
Folates and Folic Acid
82.2 μgvs27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
9.3%8.36mg
Ascorbic acid
0 mgvs8.36 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
6.24%0.94mg
Tocopherols and Tocotrienols
NA mgvs0.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
15.6%18.7μg
Phytomenadione or phylloquinone
NA μgvs18.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.65%76.5mg
Calcium
4.68%46.8mg
76.5 mgvs46.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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108%0.97mg
Copper
7.1%0.064mg
0.97 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.11%4.54μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4.54 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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129%10.3mg
Iron
5.3%0.43mg
10.3 mgvs0.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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174%730mg
Magnesium
4.05%17mg
730 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.3mg
Manganese
8.8%0.2mg
2.3 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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153%1070mg
Phosphorus
7.1%49.6mg
1070 mgvs49.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%919mg
Potassium
13.3%454mg
919 mgvs454 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0.26%0.14μg
NA μgvs0.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.36%140mg
Sodium
6.52%98mg
140 mgvs98 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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132%14.5mg
Zinc
3.1%0.34mg
14.5 mgvs0.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%7.16g
Water
3.4%125g
7.16 gvs125 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Carrots:
Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Carrots:
Comparison of macro-nutrients per 5 ounces:



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