Nutrients in 300 calories of Watermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).

Weight per 300 Calories

Watermelon Seed Kernels

54g

Dried Watermelon Seed Kernels has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

71%

10%

300 kcal ▼

Macro Nutrients

Watermelon Seed Kernels

Energy300 kcal

10.3%

Dried Watermelon Seed Kernels have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat25.5 g

26.3%

Dried Watermelon Seed Kernels have 25.513464991023 g of Fat per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.27 g

16.5%

Dried Watermelon Seed Kernels have 5.2669658886894 g of Saturated Fat per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 615 g

89%

Dried Watermelon Seed Kernels have 15.131418312388 g of Omega 6 per 300 calories, which is 89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Watermelon Seed Kernels have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.25 g

6.34%

Dried Watermelon Seed Kernels have 8.245960502693 g of Carbohydrate per 300 calories, which is 6.34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein15.3 g

27.2%

Dried Watermelon Seed Kernels have 15.258527827648 g of Protein per 300 calories, which is 27.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watermelon Seed Kernels

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Watermelon Seed Kernels have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.53%

Thiamine

Dried Watermelon Seed Kernels have 0.10233393177738 mg of Vitamin B1 per 300 calories, which is 8.53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.078 mg

Riboflavin

Dried Watermelon Seed Kernels have 0.078096947935368 mg of Vitamin B2 per 300 calories, which is 6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg

12%

Niacin, nicotinic acid, niacinamide

Dried Watermelon Seed Kernels have 1.9120287253142 mg of Vitamin B3 per 300 calories, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg

3.73%

Pantothenic acid

Dried Watermelon Seed Kernels have 0.18635547576302 mg of Vitamin B5 per 300 calories, which is 3.73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.048 mg

3.7%

Pyridoxine

Dried Watermelon Seed Kernels have 0.047935368043088 mg of Vitamin B6 per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.2 μg

7.8%

Folates and Folic Acid

Dried Watermelon Seed Kernels have 31.238779174147 μg of Vitamin B9 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Watermelon Seed Kernels have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dried Watermelon Seed Kernels have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Watermelon Seed Kernels have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Watermelon Seed Kernels

Calcium29 mg

2.9%

Dried Watermelon Seed Kernels have 29.084380610413 mg of Calcium per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41%

Dried Watermelon Seed Kernels have 0.36947935368043 mg of Copper per 300 calories, which is 41% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.92 mg

49%

Dried Watermelon Seed Kernels have 3.9210053859964 mg of Iron per 300 calories, which is 49% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium277 mg

66%

Dried Watermelon Seed Kernels have 277.37881508079 mg of Magnesium per 300 calories, which is 66% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.87 mg

37.8%

Dried Watermelon Seed Kernels have 0.86929982046679 mg of Manganese per 300 calories, which is 37.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus407 mg

58%

Dried Watermelon Seed Kernels have 406.64272890485 mg of Phosphorus per 300 calories, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium349 mg

10.3%

Dried Watermelon Seed Kernels have 349.01256732496 mg of Potassium per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium53.3 mg

3.55%

Dried Watermelon Seed Kernels have 53.321364452424 mg of Sodium per 300 calories, which is 3.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.5 mg

50%

Dried Watermelon Seed Kernels have 5.5152603231598 mg of Zinc per 300 calories, which is 50% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.7 g

0.074%

Dried Watermelon Seed Kernels have 2.7199281867145 g of Water per 300 calories, which is 0.074% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Watermelon Seed Kernels:

300 calories of Watermelon Seed Kernels has a good amount of Vitamin B1, Vitamin B3 and Vitamin B9.
It has some Vitamin B2, Vitamin B5 and Vitamin B6.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Dried Watermelon Seed Kernels:

300 calories of Watermelon Seed Kernels is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It has a good amount of Potassium.
It also has some Calcium and Sodium.

Macronutrients in 300 calories of Dried Watermelon Seed Kernels:

300 calories of Watermelon Seed Kernels has outstanding amounts of Omega 6.
It is an excellent source of Fat and Protein.
It also has a good amount of Saturated Fat.
This nut has some Carbohydrate.

Compare Dried Watermelon Seed Kernels with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Watermelon Seed Kernels

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dried Watermelon Seed Kernels with: