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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	38% 1105kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	114% 19.3g	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	35.6% 46.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	NA	29.8% 11.3g	38g per day for Men 19-50 years
Protein	100% 56.2g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	84% 1.1mg	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	118% 470μg	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	5.95% 5.36mg	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	303% 45.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	352% 3.17mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	179% 4.1mg	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	189% 1322mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.033% 1.23g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Watermelon Seed Kernels have 3.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Watermelon Seed Kernels have 1.8 times more Iron, 1.7 times more Magnesium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.3 times more Copper and 1.3 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter contain similar levels of Calcium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon Seed Kernels have 2.1 times more Saturated Fat, 2.9 times more Omega 6 and 1.6 times more Protein than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Butter offer comparable quantities of Energy and Fat per seven ounces.