Comparing Nutrients in 100 calories Sesame FlourVS Watermelon Seed Kernels

Weight per 100 calories

Sesame Flour

19g

Watermelon Seed Kernels

18g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sesame Flour or Watermelon Seed Kernels?

Macros Ratio

Protein Fat Carbs

Sesame Flour

22%

59%

19%

Watermelon Seed Kernels

19%

71%

10%

100 kcal ▼

Macro Nutrients

Sesame Flourvs Watermelon Seed Kernels

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.27%7.05g

Fat

8.77%8.5g

7.05 gvs8.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

5.5%1.76g

0.99 gvs1.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.34%0.053g

Omega 3

0.053 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18%3.03g

Omega 6

29.7%5.04g

3.03 gvs5.04 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.9%5.06g

Carbohydrate

2.1%2.75g

5.06 gvs2.75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.4%5.85g

Protein

9.1%5.1g

5.85 gvs5.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sesame Flourvs Watermelon Seed Kernels

0.063%0.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.57 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.5%0.51mg

Vitamin B1

2.84%0.034mg

Thiamine

0.51 mgvs0.034 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.2%0.054mg

Vitamin B2

2%0.026mg

Riboflavin

0.054 mgvs0.026 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg

Vitamin B5

1.24%0.062mg

Pantothenic acid

0.56 mgvs0.062 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.22%0.029mg

Vitamin B6

1.23%0.016mg

Pyridoxine

0.029 mgvs0.016 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.47%5.9μg

Vitamin B9

2.6%10.4μg

Folates and Folic Acid

5.9 μgvs10.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sesame Flourvs Watermelon Seed Kernels

3.02%30.2mg

Calcium

0.97%9.7mg

30.2 mgvs9.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

13.7%0.12mg

0.29 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36%2.9mg

Iron

16.3%1.3mg

2.9 mgvs1.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.3%68.6mg

Magnesium

22%92mg

68.6 mgvs92 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.3%0.28mg

Manganese

12.6%0.29mg

0.28 mgvs0.29 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%153mg

Phosphorus

19.4%136mg

153 mgvs136 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.37%80.4mg

Potassium

3.42%116mg

80.4 mgvs116 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.52%7.8mg

Sodium

1.2%17.8mg

7.8 mgvs17.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.03mg

Zinc

16.7%1.84mg

2.03 mgvs1.84 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.005%0.17g

Water

0.025%0.91g

0.17 gvs0.91 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sesame Flour vs Watermelon Seed Kernels:

High fat Sesame Flour has 15 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B3, 9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Dried Watermelon Seed Kernels.
While Dried Watermelon Seed Kernels contain 1.8 times more Vitamin B9 than High fat Sesame Flour.
Both High fat Sesame Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sesame Flour vs Watermelon Seed Kernels:

High fat Sesame Flour has 3.1 times more Calcium, 2.3 times more Copper and 2.2 times more Iron than Dried Watermelon Seed Kernels.
While Dried Watermelon Seed Kernels contain 1.3 times more Magnesium, 1.4 times more Potassium and 2.3 times more Sodium than High fat Sesame Flour.
Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

High fat Sesame Flour has 1.8 times more Carbohydrate than Dried Watermelon Seed Kernels.
While Dried Watermelon Seed Kernels contain 1.8 times more Saturated Fat and 1.7 times more Omega 6 than High fat Sesame Flour.
Both High fat Sesame Flour and Dried Watermelon Seed Kernels have similar amounts of Energy, Fat and Protein per 100 kcal.
Both High fat Sesame Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sesame FlourVS Raw TahiniWatermelon Seed KernelsVS Raw TahiniSesame FlourVS Dried Japanese ChestnutsWatermelon Seed KernelsVS Dried Japanese Chestnuts

Compare Foods

Comparing Nutrients in 100 calories Sesame FlourVS Watermelon Seed Kernels

Weight per 100 calories

Which food has more nutrients per 100 calories - Sesame Flour or Watermelon Seed Kernels?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: