Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Energy	19.2% 557kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	7.3% 0.095mg	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	14.5% 58μg	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	8.22% 0.074mg	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	91% 7.3mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	7.43% 0.17mg	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	108% 755mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Frozen Carrots per 100 g

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

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

• 100 grams of Watermelon Seed Kernels have 4.3 times more Vitamin B1, 3.9 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.8 times more Vitamin B9 than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain more Vitamin A and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Frozen Carrots provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Watermelon Seed Kernels as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Watermelon Seed Kernels vs Frozen Carrots:

• 100 grams of Watermelon Seed Kernels have 1.5 times more Calcium, 9.3 times more Copper, 16.5 times more Iron, 42.9 times more Magnesium, 9.4 times more Manganese, 22.9 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Sodium and 31 times more Zinc than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 17.8 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Watermelon Seed Kernels have 15.5 times more Energy, 103 times more Fat, 208.1 times more Saturated Fat, 113.7 times more Omega 6, 1.9 times more Carbohydrate and 36.3 times more Protein than Frozen Carrots.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein