Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 557kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	1.5% 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	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	0.29% 0.21g	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% 0g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	NA	5.26% 2g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	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	8.83% 0.11mg	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	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	15% 0.2mg	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	7.75% 31μg	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	8.56% 7.7mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	8.56% 0.077mg	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	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	6.83% 0.16mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Watermelon Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Watermelon Seed Kernels have 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Watermelon Seed Kernels vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Watermelon Seed Kernels have 4.2 times more Calcium, 8.9 times more Copper, 11.7 times more Iron, 24.5 times more Magnesium, 10.3 times more Manganese, 9.3 times more Phosphorus, 1.7 times more Potassium and 30.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Sodium and 13.3 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Watermelon Seed Kernels have 3.8 times more Energy, 9.5 times more Fat, 7.8 times more Saturated Fat, 110.6 times more Omega 6 and 12.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.