Comparing Nutrients in 7 ounces Watermelon Seed Kernels VS Sesame Flour

Macros Ratio

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

Macro Nutrients

	Watermelon Seed Kernels	Sesame Flour	Recommended Dietary Allowance
Energy	38% 1105kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	76% 73.6g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	NA	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	186% 31.7g	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	40.6% 53g	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	100% 56.2g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Flour	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	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	23.2% 0.3mg	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	15.4% 61.5μg	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 Flour	Recommended Dietary Allowance
Calcium	10.7% 107mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	335% 3mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	171% 716mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	128% 2.95mg	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	229% 1601mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	192% 21mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.048% 1.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Watermelon Seed Kernels have 1.9 times more Vitamin B9 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 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.
• Both Dried Watermelon Seed Kernels as well as High fat Sesame Flour 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 Flour:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon Seed Kernels have 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour offer comparable quantities of Energy and Protein per seven ounces.