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Comparing Nutrients in 5 ounces Watermelon Seed KernelsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels
19%
71%
10%
Baked White Potatoes
9%
1%
90%
5 oz ▼

Macro Nutrients

27.2%790kcal
Energy
4.5%130kcal
790 kcalvs130 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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69.2%67g
Fat
0.22%0.21g
67 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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43.3%14g
Saturated Fat
0.18%0.057g
14 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.33%0.021g
NA gvs0.021 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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234%40g
Omega 6
0.41%0.069g
40 gvs0.069 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
23%30g
21.7 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3%2.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.7%0.51g
≤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 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.89g
NA gvs0.89 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.57g
NA gvs0.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
7.83%2.98g
NA gvs2.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
71.7%40g
Protein
5.3%2.98g
40 gvs2.98 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
0.16%1.4μg
RAE, retinol activity equivalents
0 μgvs1.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
5.67%0.068mg
Thiamine
0.27 mgvs0.068 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
4.7%0.061mg
Riboflavin
0.21 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.5%5.03mg
Vitamin B3
13.5%2.17mg
Niacin, nicotinic acid, niacinamide
5.03 mgvs2.17 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
11%0.54mg
Pantothenic acid
0.49 mgvs0.54 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
23%0.3mg
Pyridoxine
0.13 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.6%82.2μg
Vitamin B9
13.5%54μg
Folates and Folic Acid
82.2 μgvs54 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
20%18mg
Ascorbic acid
0 mgvs18 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
0.38%0.057mg
Tocopherols and Tocotrienols
NA mgvs0.057 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
NA μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.65%76.5mg
Calcium
1.4%14mg
76.5 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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108%0.97mg
Copper
20%0.18mg
0.97 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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

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129%10.3mg
Iron
11.3%0.91mg
10.3 mgvs0.91 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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174%730mg
Magnesium
9.1%38.3mg
730 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.3mg
Manganese
11.6%0.27mg
2.3 mgvs0.27 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
15%106mg
1070 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%919mg
Potassium
22.7%771mg
919 mgvs771 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
1.3%0.71μg
NA μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.36%140mg
Sodium
0.66%9.92mg
140 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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132%14.5mg
Zinc
4.5%0.5mg
14.5 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%7.16g
Water
2.9%107g
7.16 gvs107 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 Baked White Potatoes:
Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Baked White Potatoes:
Comparison of macro-nutrients per 5 ounces:



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