Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Watermelon Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 557kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	0.52% 0.17g	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	NA	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	NA	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	NA	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	1.9% 1.7mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	NA	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	NA	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19% 648mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.05g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Frozen Roasted Potatoes with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Watermelon Seed Kernels vs Frozen Roasted Potatoes with Salt:

• Both Dried Watermelon Seed Kernels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Dried Watermelon Seed Kernels as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Watermelon Seed Kernels vs Frozen Roasted Potatoes with Salt:

• 100 grams of Watermelon Seed Kernels have 3.6 times more Calcium, 14.6 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 3 times more Sodium than Dried Watermelon Seed Kernels.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Watermelon Seed Kernels have 4.4 times more Energy, 26.2 times more Fat, 58.6 times more Saturated Fat and 12.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.