Comparing Nutrients in 5 ounces Watermelon VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.23% 10.7g	22% 28.3g	130g per day for Men 19-50 years
Sugars	12% 8.8g	5.12% 3.7g	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	6.57% 4.76g	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	% 2.24g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	% 3.54g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	32% 12g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.58% 0.25mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	147% 1.9mg	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	1.06% 4.25μg	80.4% 322μg	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	12.8% 11.5mg	2.2% 2mg	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	0.47% 0.071mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	4.25% 0.34mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	2.34% 0.054mg	120% 2.76mg	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	2.23% 15.6mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Watermelon vs Sunflower Seeds:

• Raw Watermelon has 9.3 times more Vitamin A and 5.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 44.8 times more Vitamin B1, 16.9 times more Vitamin B2, 46.8 times more Vitamin B3, 5.1 times more Vitamin B5, 29.9 times more Vitamin B6, 75.7 times more Vitamin B9 and 703.4 times more Vitamin E than Raw Watermelon.
• Both Raw Watermelon as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Watermelon vs Sunflower Seeds:

• Raw Watermelon has 19.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Calcium, 42.9 times more Copper, 21.9 times more Iron, 32.5 times more Magnesium, 51.3 times more Manganese, 60 times more Phosphorus, 5.8 times more Potassium, 132.5 times more Selenium and 50 times more Zinc than Raw Watermelon.

Comparison of macro-nutrients per 5 ounces:

• Raw Watermelon has 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Energy, 343.1 times more Fat, 278.4 times more Saturated Fat, more Omega 3, 461 times more Omega 6, 2.6 times more Carbohydrate, 21.5 times more Fiber and 34.1 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.