Comparing Nutrients in 100 grams Roasted European Chestnuts VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	8.45% 245kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	30.6% 9.78g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	13.4% 5.1g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	6.85% 0.089mg	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	17.5% 70μg	14.5% 58μg	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	29% 26mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	56.3% 0.51mg	76.2% 0.69mg	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	11.4% 0.91mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	123% 515mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	70% 1.6mg	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	15.3% 107mg	108% 755mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Watermelon Seed Kernels per 100 g

Compare the macro and micronutrient content in 100 g of Roasted European Chestnuts versus 100 g of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted European Chestnuts vs Watermelon Seed Kernels:

• 100 grams of Roasted European Chestnuts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 5.6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 2.6 times more Vitamin B3 than Roasted European Chestnuts.
• 100 grams of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted European Chestnuts vs Watermelon Seed Kernels:

• 100 g of Dried Watermelon Seed Kernels contain 1.9 times more Calcium, 1.4 times more Copper, 8 times more Iron, 15.6 times more Magnesium, 1.4 times more Manganese, 7.1 times more Phosphorus, 49.5 times more Sodium and 18 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Watermelon Seed Kernels contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted European Chestnuts have 3.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 2.3 times more Energy, 21.5 times more Fat, 23.6 times more Saturated Fat, 36.2 times more Omega 6 and 8.9 times more Protein than Roasted European Chestnuts.