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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	38% 1105kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	10% 1.72g	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	54.7% 71g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	100% 56.2g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	10.7% 107mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	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	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.4% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Watermelon Seed Kernels versus 7 oz of Sunflower Seed Flour 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 Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 16.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 19.1 times more Vitamin B5, 8.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Partially Defatted Sunflower Seed 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 Sunflower Seed Flour:

• 7 ounces of Watermelon Seed Kernels have 1.5 times more Magnesium, 9.7 times more Potassium, 33 times more Sodium and 2.1 times more Zinc than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.1 times more Calcium and 2.5 times more Copper than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sunflower Seed Flour contain similar levels of Iron, Manganese and Phosphorus per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watermelon Seed Kernels have 1.7 times more Energy, 29.4 times more Fat, 70.9 times more Saturated Fat and 32.4 times more Omega 6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.3 times more Carbohydrate and 1.7 times more Protein than Dried Watermelon Seed Kernels.