Comparing Nutrients in 7 ounces Watermelon Seed Kernels VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Energy	38% 1105kcal	40% 1163kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	256% 43.4g	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	36.7% 47.7g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	100% 56.2g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	125% 1.6mg	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	49.6% 198μg	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

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	929% 8.36mg	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	181% 14.4mg	476% 38mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	219% 5.04mg	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	187% 1308mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	128% 70.4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sesame Butter per 7 oz

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

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

• 7 ounces of Watermelon Seed Kernels have 6.7 times more Vitamin B5 than Sesame Butter.
• While 7 oz of Sesame Butter paste contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• 7 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both Dried Watermelon Seed Kernels as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watermelon Seed Kernels vs Sesame Butter:

• 7 ounces of Watermelon Seed Kernels have 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter.
• While 7 oz of Sesame Butter paste contain 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter contain similar levels of Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon Seed Kernels have 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.6 times more Protein than Sesame Butter.
• While 7 oz of Sesame Butter paste contain 1.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter offer comparable quantities of Energy and Fat per seven ounces.