Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Flour	Recommended Dietary Allowance
Energy	27.2% 790kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	23% 7.37g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	133% 22.6g	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	29% 37.7g	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	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Flour	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	16.6% 0.22mg	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	11% 44μg	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	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	Sesame Flour	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	239% 2.15mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	92% 2.1mg	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	163% 1144mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sesame Flour per 5 oz

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

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

• 5 ounces of Watermelon Seed Kernels have 1.9 times more Vitamin B9 than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 14.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as High fat Sesame Flour 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 Sesame Flour:

• 5 ounces of Watermelon Seed Kernels have 1.4 times more Magnesium, 1.5 times more Potassium and 2.4 times more Sodium than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 2.9 times more Calcium, 2.2 times more Copper and 2.1 times more Iron than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour offer comparable quantities of Energy and Protein per five ounces.