Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Tahini	11%	76%	13%

Macro Nutrients

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Energy	27.2% 790kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	193% 32.8g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	34.7% 13g	38g per day for Men 19-50 years
Protein	71.7% 40g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	16.2% 0.21mg	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	34.7% 139μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Tahini	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	254% 2.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	89.7% 2.06mg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Tahini per 5 oz

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

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

• 5 oz of Sesame Butter from Roasted Kernels contain 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Tahini:

• 5 ounces of Watermelon Seed Kernels have 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 7.9 times more Calcium and 2.3 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini contain similar levels of Iron, Manganese, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 1.3 times more Saturated Fat, 1.2 times more Omega 6 and 1.7 times more Protein than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Tahini offer comparable quantities of Energy and Fat per five ounces.