Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Acorns

Macros Ratio

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

Macro Nutrients

	Watermelon Seed Kernels	Acorns	Recommended Dietary Allowance
Energy	27.2% 790kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	13.7% 4.4g	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	38.3% 6.5g	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	44.4% 57.8g	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	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	57.6% 0.75mg	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	31% 123μg	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	Acorns	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	98% 0.88mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	82.4% 1.9mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	22.5% 764mg	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	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Acorns per 5 oz

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

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

• 5 ounces of Watermelon Seed Kernels have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.9 times more Vitamin B3 than Acorns.
• While 5 oz of Raw Acorns contain 2.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Raw 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 Acorns:

• 5 ounces of Watermelon Seed Kernels have 1.3 times more Calcium, 9.2 times more Iron, 8.3 times more Magnesium, 1.2 times more Manganese, 9.6 times more Phosphorus, 1.2 times more Potassium, more Sodium and 20.1 times more Zinc than Acorns.
• Both Watermelon Seed Kernels and Acorns contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 1.4 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat, 6.1 times more Omega 6 and 4.6 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 2.7 times more Carbohydrate than Dried Watermelon Seed Kernels.