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Nutrients in 100 calories of Watermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).
rawdriedwhole

Weight per 100 Calories

Watermelon Seed Kernels
18g

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

Macros Ratio

ProteinsFatsCarbs
19%
71%
10%
100 kcal ▼

Macro Nutrients

Watermelon Seed Kernels
Energy100 kcal
3.45%
Dried Watermelon Seed Kernels have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.5 g
8.76%
Dried Watermelon Seed Kernels have 8.5 g of Fat per 100 calories, which is 8.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein5.1 g
9.1%
Dried Watermelon Seed Kernels have 5.1 g of Protein per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate2.75 g
2.1%
Dried Watermelon Seed Kernels have 2.75 g of Carbohydrate per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Dried Watermelon Seed Kernels have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat1.76 g
5.5%
Dried Watermelon Seed Kernels have 1.76 g of Saturated Fat per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 65.04 g
29.6%
Dried Watermelon Seed Kernels have 5.04 g of Omega 6 per 100 calories, which is 29.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water0.91 g
0.02%
Dried Watermelon Seed Kernels have 0.91 g of Water per 100 calories, which is 0.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Watermelon Seed Kernels
Vitamin A0 μg
0%
Dried Watermelon Seed Kernels have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.03 mg
2.5%
Dried Watermelon Seed Kernels have 0.03 mg of Thiamine per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.03 mg
2.3%
Dried Watermelon Seed Kernels have 0.03 mg of Vitamin B2 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.64 mg
4%
Dried Watermelon Seed Kernels have 0.64 mg of Vitamin B3 per 100 calories, which is 4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.02 mg
1.54%
Dried Watermelon Seed Kernels have 0.02 mg of Vitamin B6 per 100 calories, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Dried Watermelon Seed Kernels have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Dried Watermelon Seed Kernels have 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Dried Watermelon Seed Kernels have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate10 μg
2.5%
Dried Watermelon Seed Kernels have 10 μg of Folate per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Watermelon Seed Kernels
Calcium9.7 mg
0.97%
Dried Watermelon Seed Kernels have 9.7 mg of Calcium per 100 calories, which is 0.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13%
Dried Watermelon Seed Kernels have 0.12 mg of Copper per 100 calories, which is 13% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.3 mg
16%
Dried Watermelon Seed Kernels have 1.3 mg of Iron per 100 calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium92 mg
22%
Dried Watermelon Seed Kernels have 92 mg of Magnesium per 100 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.29 mg
12.6%
Dried Watermelon Seed Kernels have 0.29 mg of Manganese per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus136 mg
19%
Dried Watermelon Seed Kernels have 136 mg of Phosphorus per 100 calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium116 mg
3.4%
Dried Watermelon Seed Kernels have 116 mg of Potassium per 100 calories, which is 3.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium18 mg
1.2%
Dried Watermelon Seed Kernels have 17.8 mg of Sodium per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.84 mg
16.7%
Dried Watermelon Seed Kernels have 1.84 mg of Zinc per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Dried Watermelon Seed Kernels:
100 calories of Watermelon Seed Kernels has some Thiamine, Vitamin B3 and Folate. While 100 calories of product has trace amounts of Vitamin B2 and Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 calories of Dried Watermelon Seed Kernels:
100 calories of Watermelon Seed Kernels is an excellent source of Magnesium. It has a good amount of Copper, Iron, Manganese, Phosphorus and Zinc. It also has some Potassium. The product has trace amounts of Calcium and Sodium.
Macronutrients in 100 calories of Dried Watermelon Seed Kernels:
100 calories of Watermelon Seed Kernels is an excellent source of Omega 6. It has a good amount of Fat and Protein. It also has some Saturated Fat. The product has trace amounts of Carbohydrate.



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