Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Sunflower Seed Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	22.3% 647kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	54.7% 71g	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	170% 95g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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

	Sunflower Seed Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	22.6% 226mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	164% 13mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	195% 1367mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Watermelon Seed Kernels per 7 oz

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

• 7 ounces of Sunflower Seed Flour have 16.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 19.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Watermelon Seed Kernels.
• Both Partially Defatted Sunflower Seed Flour 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 Sunflower Seed Flour vs Watermelon Seed Kernels:

• 7 ounces of Sunflower Seed Flour have 2.1 times more Calcium, 2.5 times more Copper and 1.2 times more Manganese than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.5 times more Magnesium, 9.7 times more Potassium, 33 times more Sodium and 2.1 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Watermelon Seed Kernels contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 2.3 times more Carbohydrate and 1.7 times more Protein than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.7 times more Energy, 29.4 times more Fat, 70.9 times more Saturated Fat and 32.4 times more Omega 6 than Partially Defatted Sunflower Seed Flour.