Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	16.8% 486kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	29% 21g	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	26.6% 10g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	13.6% 0.18mg	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	34.7% 139μg	28.8% 115μg	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	57.3% 51.6mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	151% 1.36mg	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	22.6% 1.8mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	139% 3.2mg	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	30.3% 212mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Watermelon Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted European Chestnuts versus 7 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted European Chestnuts vs Watermelon Seed Kernels:

• 7 ounces of Roasted European Chestnuts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted European Chestnuts vs Watermelon Seed Kernels:

• 7 oz of Dried Watermelon Seed Kernels contain 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Watermelon Seed Kernels contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted European Chestnuts have 3.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.