Comparing Nutrients in 100 grams Tahini VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	20.5% 595kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	30.6% 9.78g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	24.5% 98μg	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	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	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	42.6% 426mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	112% 8.95mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	123% 515mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	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	105% 732mg	108% 755mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.14% 5.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tahini vs Watermelon Seed Kernels:

• Sesame Butter from Roasted Kernels have 6.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Sesame Butter from Roasted Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tahini vs Watermelon Seed Kernels:

• Sesame Butter from Roasted Kernels have 7.9 times more Calcium, 2.3 times more Copper and 1.2 times more Iron than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 5.4 times more Magnesium, 1.6 times more Potassium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Watermelon Seed Kernels have similar amounts of Manganese, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sesame Butter from Roasted Kernels have 1.4 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.3 times more Saturated Fat and 1.7 times more Protein than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dried Watermelon Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 100 g.
• Both Sesame Butter from Roasted Kernels as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.