Comparing Nutrients in 7 ounces Watermelon Seed Kernels VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Watermelon Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	38% 1105kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1.13% 0.19g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	100% 56.2g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	5.87% 0.13mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.27% 10g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Watermelon Seed Kernels vs Tomatoes in Juice with Salt:

• Dried Watermelon Seed Kernels have 2.6 times more Vitamin B2, 5 times more Vitamin B3, 3 times more Vitamin B5 and 7.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 3 times more Vitamin B1 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Watermelon Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watermelon Seed Kernels vs Tomatoes in Juice with Salt:

• Dried Watermelon Seed Kernels have 1.6 times more Calcium, 13.2 times more Copper, 12.8 times more Iron, 51.5 times more Magnesium, 23.7 times more Manganese, 44.4 times more Phosphorus, 3.4 times more Potassium and 85.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18.8 times more Water than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Watermelon Seed Kernels have 34.8 times more Energy, 189.5 times more Fat, 287.6 times more Saturated Fat, 289.6 times more Omega 6, 4.4 times more Carbohydrate and 35.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried Watermelon Seed Kernels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.