Comparing Nutrients in 7 ounces Raw Tahini VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Raw Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	41.5% 1205kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	283% 48g	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	27.3% 35.5g	23.4% 30.4g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	63.6% 35.6g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Raw 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	262% 3.15mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	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	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

	Raw Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	28% 280mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	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	158% 12.6mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	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	224% 1568mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Tahini vs Watermelon Seed Kernels:

• Sesame Butter from Hulled Raw Kernels have 8.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Sesame Butter from Hulled Raw Kernels have 2.6 times more Calcium and 2.2 times more Copper than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.5 times more Magnesium, 1.4 times more Potassium and 99 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Iron, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Watermelon Seed Kernels contain 1.6 times more Protein than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Watermelon Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 7 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.