Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Energy	19.2% 557kcal	20.2% 586kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	22.3% 7.12g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	129% 22g	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	18.5% 24g	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	14.5% 5.5g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	62.8% 0.82mg	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	25% 100μg	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	0% 0IU	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	Sesame Butter	Recommended Dietary Allowance
Calcium	5.4% 54mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	468% 4.2mg	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	240% 19mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	110% 2.54mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	NA	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Sesame Butter per 100 g

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

Lets compare vitamin content per 100 grams of Watermelon Seed Kernels vs Sesame Butter:

• 100 grams of Watermelon Seed Kernels have 6.7 times more Vitamin B5 than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 9.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• 100 grams of Sesame Butter have insufficient amounts of Vitamin B5
• Both Dried Watermelon Seed Kernels as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Watermelon Seed Kernels vs Sesame Butter:

• 100 grams of Watermelon Seed Kernels have 1.4 times more Magnesium, 8.3 times more Sodium and 1.4 times more Zinc than Sesame Butter.
• While 100 g of Sesame Butter paste contain 17.8 times more Calcium, 6.1 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter contain similar levels of Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Watermelon Seed Kernels have 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 1.6 times more Protein than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.6 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Butter offer comparable quantities of Energy and Fat per 100 grams.