Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	27.2% 790kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	6.47% 1.1g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	71.7% 40g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	54% 0.7mg	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	25% 99μg	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	41% 37mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	80% 0.72mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	72.7% 1.67mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Roasted European Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Watermelon Seed Kernels vs Roasted European Chestnuts:

• 5 ounces of Watermelon Seed Kernels have 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Roasted European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Roasted European Chestnuts:

• 5 ounces of Watermelon Seed Kernels have 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Watermelon Seed Kernels and Roasted European Chestnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.