Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Watermelon Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Energy	19.2% 557kcal	17.6% 509kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	165% 28g	35.6% 6.05g	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	41.3% 53.7g	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	NA	38g per day for Men 19-50 years
Protein	50.6% 28.3g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	53.5% 0.7mg	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	28.8% 115μg	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	NA	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	Dried Acorns	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	91% 0.82mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	59.3% 1.36mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Dried Acorns per 100 g

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

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

• 100 grams of Watermelon Seed Kernels have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 100 g of Dried Acorns contain 2.7 times more Vitamin B5, 7.8 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Dried Acorns provide similar amounts of Vitamin B2 per 100 grams.
• Both Dried Watermelon Seed Kernels as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Watermelon Seed Kernels vs Dried Acorns:

• 100 grams of Watermelon Seed Kernels have 7 times more Iron, 6.3 times more Magnesium, 7.3 times more Phosphorus, more Sodium and 15.3 times more Zinc than Dried Acorns.
• Both Watermelon Seed Kernels and Dried Acorns contain similar levels of Calcium, Copper, Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Watermelon Seed Kernels have 1.5 times more Fat, 2.4 times more Saturated Fat, 4.6 times more Omega 6 and 3.5 times more Protein than Dried Acorns.
• While 100 g of Dried Acorns contain 3.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Dried Acorns offer comparable quantities of Energy per 100 grams.