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Nutrients in 500 calories of Watermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).

Weight per 500 Calories

Watermelon Seed Kernels
89.8g

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

Macros Ratio

Protein Fat Carbs
19%
71%
10%
500 kcal ▼

Macro Nutrients

Watermelon Seed Kernels
Energy500 kcal
17.2%
Dried Watermelon Seed Kernels have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat42.5 g
44%
Dried Watermelon Seed Kernels have 42.522441651706 g of Fat per 500 calories, which is 44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat8.78 g
27.4%
Dried Watermelon Seed Kernels have 8.778276481149 g of Saturated Fat per 500 calories, which is 27.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 625.2 g
148%
Dried Watermelon Seed Kernels have 25.219030520646 g of Omega 6 per 500 calories, which is 148% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Watermelon Seed Kernels have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.7 g
10.6%
Dried Watermelon Seed Kernels have 13.743267504488 g of Carbohydrate per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein25.4 g
45.4%
Dried Watermelon Seed Kernels have 25.430879712747 g of Protein per 500 calories, which is 45.4% 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
0%
RAE, retinol activity equivalents
Dried Watermelon Seed Kernels have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg
14.2%
Thiamine
Dried Watermelon Seed Kernels have 0.1705565529623 mg of Vitamin B1 per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Dried Watermelon Seed Kernels have 0.13016157989228 mg of Vitamin B2 per 500 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.2 mg
20%
Niacin, nicotinic acid, niacinamide
Dried Watermelon Seed Kernels have 3.1867145421903 mg of Vitamin B3 per 500 calories, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg
6.2%
Pantothenic acid
Dried Watermelon Seed Kernels have 0.31059245960503 mg of Vitamin B5 per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.08 mg
6.15%
Pyridoxine
Dried Watermelon Seed Kernels have 0.079892280071813 mg of Vitamin B6 per 500 calories, which is 6.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B952 μg
13%
Folates and Folic Acid
Dried Watermelon Seed Kernels have 52.064631956912 μg of Vitamin B9 per 500 calories, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Watermelon Seed Kernels have 0 μg of Vitamin B12 per 500 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
0%
Ascorbic acid
Dried Watermelon Seed Kernels have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Watermelon Seed Kernels have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Watermelon Seed Kernels
Calcium48.5 mg
4.85%
Dried Watermelon Seed Kernels have 48.473967684022 mg of Calcium per 500 calories, which is 4.85% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.62 mg
68.4%
Dried Watermelon Seed Kernels have 0.61579892280072 mg of Copper per 500 calories, which is 68.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.54 mg
81.7%
Dried Watermelon Seed Kernels have 6.5350089766607 mg of Iron per 500 calories, which is 81.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium462 mg
110%
Dried Watermelon Seed Kernels have 462.29802513465 mg of Magnesium per 500 calories, which is 110% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.45 mg
63%
Dried Watermelon Seed Kernels have 1.4488330341113 mg of Manganese per 500 calories, which is 63% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus678 mg
97%
Dried Watermelon Seed Kernels have 677.73788150808 mg of Phosphorus per 500 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium582 mg
17%
Dried Watermelon Seed Kernels have 581.68761220826 mg of Potassium per 500 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium89 mg
5.92%
Dried Watermelon Seed Kernels have 88.868940754039 mg of Sodium per 500 calories, which is 5.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9.2 mg
83.6%
Dried Watermelon Seed Kernels have 9.1921005385996 mg of Zinc per 500 calories, which is 83.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.53 g
0.12%
Dried Watermelon Seed Kernels have 4.5332136445242 g of Water per 500 calories, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Dried Watermelon Seed Kernels:
Minerals in 500 calories of Dried Watermelon Seed Kernels:
Macronutrients in 500 calories of Dried Watermelon Seed Kernels:



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