Comparing Nutrients in 7 ounces Watermelon Seed Kernels VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	38% 1105kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	NA	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	100% 56.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	76% 0.99mg	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	28.8% 115μg	34.7% 139μg	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	57.3% 51.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	112% 1mg	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	181% 14.4mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	102% 2.34mg	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	214% 1498mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Roasted European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Watermelon Seed Kernels versus 7 oz of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Watermelon Seed Kernels vs Roasted European Chestnuts:

• 7 ounces of Watermelon Seed Kernels have 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Roasted European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watermelon Seed Kernels vs Roasted European Chestnuts:

• 7 ounces of Watermelon Seed Kernels have 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Watermelon Seed Kernels and Roasted European Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon Seed Kernels have 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.