Comparing Nutrients in 100 grams Watermelon Seed Kernels VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Watermelon Seed Kernels	Sesame Flour	Recommended Dietary Allowance
Energy	19.2% 557kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.78g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	94% 16g	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	20.5% 26.6g	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	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Sesame Flour	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	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.85% 0.089mg	11.7% 0.15mg	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	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 Flour	Recommended Dietary Allowance
Calcium	5.4% 54mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	169% 1.52mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	123% 515mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	64.7% 1.5mg	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	115% 807mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	0.024% 0.9g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Watermelon Seed Kernels have 1.9 times more Vitamin B9 than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 14.1 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 8.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as High fat Sesame Flour 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 Flour:

• 100 grams of Watermelon Seed Kernels have 1.4 times more Magnesium, 1.5 times more Potassium and 2.4 times more Sodium than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 2.9 times more Calcium, 2.2 times more Copper and 2.1 times more Iron than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour contain similar levels of Manganese, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Watermelon Seed Kernels have 1.3 times more Fat, 1.9 times more Saturated Fat and 1.8 times more Omega 6 than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 1.7 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Sesame Flour offer comparable quantities of Energy and Protein per 100 grams.