Comparing Nutrients in 7 ounces Sesame Flour VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sesame Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	36% 1044kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	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	40.6% 53g	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	NA	NA	38g per day for Men 19-50 years
Protein	109% 61g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	444% 5.33mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 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	15.4% 61.5μg	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

	Sesame Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	31.6% 316mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	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	376% 30mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	229% 1601mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Flour vs Watermelon Seed Kernels:

• High fat Sesame Flour has 14.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.9 times more Vitamin B9 than High fat Sesame Flour.
• Both High fat Sesame Flour 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 Sesame Flour vs Watermelon Seed Kernels:

• High fat Sesame Flour has 2.9 times more Calcium, 2.2 times more Copper and 2.1 times more Iron than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.4 times more Magnesium, 1.5 times more Potassium and 2.4 times more Sodium than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• High fat Sesame Flour has 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Energy and Protein per 7 oz.
• Both High fat Sesame Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.