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Nutrients in 100 calories of Watermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).

Weight per 100 Calories

Watermelon Seed Kernels
18g

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

Macros Ratio

Protein Fat Carbs
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
8.77%
Dried Watermelon Seed Kernels have 8.5044883303411 g of Fat per 100 calories, which is 8.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.76 g
5.5%
Dried Watermelon Seed Kernels have 1.7556552962298 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
29.7%
Dried Watermelon Seed Kernels have 5.0438061041293 g of Omega 6 per 100 calories, which is 29.7% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate2.75 g
2.1%
Dried Watermelon Seed Kernels have 2.7486535008977 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
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
Protein5.1 g
9.1%
Dried Watermelon Seed Kernels have 5.0861759425494 g of Protein per 100 calories, which is 9.1% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.034 mg
2.84%
Thiamine
Dried Watermelon Seed Kernels have 0.03411131059246 mg of Vitamin B1 per 100 calories, which is 2.84% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.026 mg
2%
Riboflavin
Dried Watermelon Seed Kernels have 0.026032315978456 mg of Vitamin B2 per 100 calories, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.64 mg
4%
Niacin, nicotinic acid, niacinamide
Dried Watermelon Seed Kernels have 0.63734290843806 mg of Vitamin B3 per 100 calories, which is 4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.062 mg
1.24%
Pantothenic acid
Dried Watermelon Seed Kernels have 0.062118491921005 mg of Vitamin B5 per 100 calories, which is 1.24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.016 mg
1.23%
Pyridoxine
Dried Watermelon Seed Kernels have 0.015978456014363 mg of Vitamin B6 per 100 calories, which is 1.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B910.4 μg
2.6%
Folates and Folic Acid
Dried Watermelon Seed Kernels have 10.412926391382 μg of Vitamin B9 per 100 calories, which is 2.6% 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 100 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 100 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 100 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
Calcium9.7 mg
0.97%
Dried Watermelon Seed Kernels have 9.6947935368043 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
13.7%
Dried Watermelon Seed Kernels have 0.12315978456014 mg of Copper per 100 calories, which is 13.7% 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
Iron1.3 mg
16.3%
Dried Watermelon Seed Kernels have 1.3070017953321 mg of Iron per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium92 mg
22%
Dried Watermelon Seed Kernels have 92.45960502693 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 0.28976660682226 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
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus136 mg
19.4%
Dried Watermelon Seed Kernels have 135.54757630162 mg of Phosphorus per 100 calories, which is 19.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium116 mg
3.42%
Dried Watermelon Seed Kernels have 116.33752244165 mg of Potassium per 100 calories, which is 3.42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium17.8 mg
1.2%
Dried Watermelon Seed Kernels have 17.773788150808 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 1.8384201077199 mg of Zinc per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water0.91 g
0.025%
Dried Watermelon Seed Kernels have 0.90664272890485 g of Water per 100 calories, which is 0.025% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Dried Watermelon Seed Kernels:
Minerals in 100 calories of Dried Watermelon Seed Kernels:
Macronutrients in 100 calories of Dried Watermelon Seed Kernels:



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