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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Watermelon Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 557kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	1.66% 0.28g	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	NA	6.05% 2.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Oven-heated 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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	13.2% 0.17mg	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	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 12mg	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	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Oven-heated 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	16% 0.15mg	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	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	9.52% 0.22mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	1.7% 63g	3700g per day for Men 19-50 years

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

• Dried Watermelon Seed Kernels have 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Dried Watermelon Seed Kernels have 4.2 times more Calcium, 4.7 times more Copper, 9.7 times more Iron, 18.4 times more Magnesium, 7.4 times more Manganese, 7.8 times more Phosphorus, 1.4 times more Potassium and 25.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Sodium and 12.5 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Watermelon Seed Kernels have 3.5 times more Energy, 9.2 times more Fat, 9 times more Saturated Fat, 99.3 times more Omega 6 and 11.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.