Comparing Nutrients in 7 ounces Tahini VS Watermelon Seed Kernels

Macros Ratio

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

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	40.7% 1181kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	46.7% 15g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	270% 46g	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	32.3% 42g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	60.2% 33.7g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	48.6% 194μg	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	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	84.5% 845mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	355% 3.2mg	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	222% 17.8mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	208% 1453mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Watermelon Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Tahini 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 Tahini vs Watermelon Seed Kernels:

• 7 ounces of Tahini have 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 Watermelon Seed Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tahini vs Watermelon Seed Kernels:

• 7 ounces of Tahini have 7.9 times more Calcium, 2.3 times more Copper and 1.2 times more Iron than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels contain similar levels of Manganese, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tahini have 1.4 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.3 times more Saturated Fat and 1.7 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Watermelon Seed Kernels offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.