Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	40% 1155kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	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	95% 10.5mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Watermelon Seed Kernels:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B2, 2 times more Vitamin B3, 20.3 times more Vitamin B5, 9 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Watermelon Seed Kernels:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 2.7 times more Copper, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Potassium than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.9 times more Iron, 4 times more Magnesium, 33 times more Sodium and 1.9 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.9 times more Saturated Fat and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Watermelon Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.