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Nutrients in 5 ounces of Watermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).

Macros Ratio

Protein Fat Carbs
19%
71%
10%
5 oz ▼

Macro Nutrients

Watermelon Seed Kernels
Energy790 kcal
27.2%
Dried Watermelon Seed Kernels have 789.533575 kcal of Energy per 5 ounces, which is 27.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat67 g
69.2%
Dried Watermelon Seed Kernels have 67.14579075 g of Fat per 5 ounces, which is 69.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat14 g
43.3%
Dried Watermelon Seed Kernels have 13.861488025 g of Saturated Fat per 5 ounces, which is 43.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 640 g
234%
Dried Watermelon Seed Kernels have 39.82254265 g of Omega 6 per 5 ounces, which is 234% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.7 g
16.7%
Dried Watermelon Seed Kernels have 21.70154225 g of Carbohydrate per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Protein40 g
71.7%
Dried Watermelon Seed Kernels have 40.15706675 g of Protein per 5 ounces, which is 71.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Watermelon Seed Kernels
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dried Watermelon Seed Kernels have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.27 mg
22.4%
Thiamine
Dried Watermelon Seed Kernels have 0.26932025 mg of Vitamin B1 per 5 ounces, which is 22.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.21 mg
16%
Riboflavin
Dried Watermelon Seed Kernels have 0.205533875 mg of Vitamin B2 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B35.03 mg
31.5%
Niacin, nicotinic acid, niacinamide
Dried Watermelon Seed Kernels have 5.03203625 mg of Vitamin B3 per 5 ounces, which is 31.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.13 mg
9.7%
Pyridoxine
Dried Watermelon Seed Kernels have 0.126155275 mg of Vitamin B6 per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B982.2 μg
20.6%
Folates and Folic Acid
Dried Watermelon Seed Kernels have 82.21355 μg of Vitamin B9 per 5 ounces, which is 20.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Ascorbic acid
Dried Watermelon Seed Kernels have 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Watermelon Seed Kernels
Calcium76.5 mg
7.65%
Dried Watermelon Seed Kernels have 76.54365 mg of Calcium per 5 ounces, which is 7.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.97 mg
108%
Dried Watermelon Seed Kernels have 0.97238785 mg of Copper per 5 ounces, which is 108% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron10.3 mg
129%
Dried Watermelon Seed Kernels have 10.319218 mg of Iron per 5 ounces, which is 129% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium730 mg
174%
Dried Watermelon Seed Kernels have 729.999625 mg of Magnesium per 5 ounces, which is 174% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.3 mg
99%
Dried Watermelon Seed Kernels have 2.28780465 mg of Manganese per 5 ounces, which is 99% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1070 mg
153%
Dried Watermelon Seed Kernels have 1070.193625 mg of Phosphorus per 5 ounces, which is 153% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium919 mg
27%
Dried Watermelon Seed Kernels have 918.5238 mg of Potassium per 5 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium140 mg
9.36%
Dried Watermelon Seed Kernels have 140.330025 mg of Sodium per 5 ounces, which is 9.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc14.5 mg
132%
Dried Watermelon Seed Kernels have 14.514944 mg of Zinc per 5 ounces, which is 132% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water7.16 g
0.19%
Dried Watermelon Seed Kernels have 7.15824875 g of Water per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Dried Watermelon Seed Kernels:
5 ounces of Watermelon Seed Kernels is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B9. It has a good amount of Vitamin B2 and Vitamin B6. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 5 ounces of Dried Watermelon Seed Kernels:
5 ounces of Watermelon Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium. It also has a good amount of Calcium and Sodium.
Macronutrients in 5 ounces of Dried Watermelon Seed Kernels:
5 ounces of Watermelon Seed Kernels has outstanding amounts of Omega 6.
It is an excellent source of Fat, Saturated Fat and Protein. It also has a good amount of Carbohydrate.



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