Comparing Nutrients in 5 ounces Watermelon Seed Kernels VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	27.2% 790kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	69.2% 67g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	NA	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	81% 14g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	NA	21.3% 8.08g	38g per day for Men 19-50 years
Protein	71.7% 40g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	60% 0.78mg	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	84% 336μg	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	4.25% 3.83mg	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	216% 32.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	252% 2.26mg	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	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	128% 2.94mg	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	135% 944mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sunflower Seed Butter per 5 oz

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

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

• 5 ounces of Watermelon Seed Kernels have 3.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watermelon Seed Kernels vs Sunflower Seed Butter:

• 5 ounces of Watermelon Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.3 times more Copper and 1.3 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter contain similar levels of Calcium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watermelon Seed Kernels have 2.1 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter offer comparable quantities of Energy and Fat per five ounces.