Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Watermelon Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Energy	27.2% 790kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	234% 40g	50.5% 8.58g	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	58.5% 76g	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	NA	NA	38g per day for Men 19-50 years
Protein	71.7% 40g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	75.8% 0.99mg	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	40.8% 163μg	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	NA	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

	Watermelon Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	129% 1.16mg	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	129% 10.3mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	84% 1.93mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Dried Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Watermelon Seed Kernels versus 5 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Dried Acorns:

• 5 ounces of Watermelon Seed Kernels have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.7 times more Vitamin B5, 7.8 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Dried Acorns provide similar amounts of Vitamin B2 per five ounces.
• Both Dried Watermelon Seed Kernels as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Dried Acorns:

• 5 ounces of Watermelon Seed Kernels have 7 times more Iron, 6.3 times more Magnesium, 7.3 times more Phosphorus, more Sodium and 15.3 times more Zinc than Dried Acorns.
• Both Watermelon Seed Kernels and Dried Acorns contain similar levels of Calcium, Copper, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 1.5 times more Fat, 2.4 times more Saturated Fat, 4.6 times more Omega 6 and 3.5 times more Protein than Dried Acorns.
• While 5 oz of Dried Acorns contain 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Dried Acorns offer comparable quantities of Energy per five ounces.