Comparing Nutrients in 300 calories Watermelon Seed KernelsVS Frozen Coconut Milk

Weight per 300 calories

Watermelon Seed Kernels

54g

Frozen Coconut Milk

149g

Watermelon Seed Kernels have 2.8 times more energy per 100g than Frozen Coconut Milk. It has very high energy density when compared to other foods. Frozen Coconut Milk having above average energy density.

Which food has more nutrients per 300 calories - Watermelon Seed Kernels or Frozen Coconut Milk?

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels

19%

71%

10%

Frozen Coconut Milk

87%

10%

300 kcal ▼

Macro Nutrients

Watermelon Seed Kernelsvs Frozen Coconut Milk

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.3%25.5g

Fat

32%31g

25.5 gvs31 g

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

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16.5%5.27g

Saturated Fat

85.6%27.4g

5.27 gvs27.4 g

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

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Omega 3

NA gvsNA g

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

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89%15g

Omega 6

2%0.34g

15 gvs0.34 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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6.34%8.25g

Carbohydrate

6.37%8.3g

8.25 gvs8.3 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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27.2%15.3g

Protein

4.27%2.4g

15.3 gvs2.4 g

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

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Vitamins

Watermelon Seed Kernelsvs Frozen Coconut Milk

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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8.53%0.1mg

Vitamin B1

2.85%0.034mg

Thiamine

0.1 mgvs0.034 mg

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

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6%0.078mg

Vitamin B2

0%0mg

Riboflavin

0.078 mgvs0 mg

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

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12%1.9mg

Vitamin B3

6.23%1mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs1 mg

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

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3.73%0.19mg

Vitamin B5

4.8%0.24mg

Pantothenic acid

0.19 mgvs0.24 mg

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

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3.7%0.048mg

Vitamin B6

3.43%0.045mg

Pyridoxine

0.048 mgvs0.045 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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7.8%31.2μg

Vitamin B9

5.2%20.8μg

Folates and Folic Acid

31.2 μgvs20.8 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

1.8%1.63mg

Ascorbic acid

0 mgvs1.63 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

Watermelon Seed Kernelsvs Frozen Coconut Milk

2.9%29mg

Calcium

0.59%5.94mg

29 mgvs5.94 mg

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

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41%0.37mg

Copper

38.8%0.35mg

0.37 mgvs0.35 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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49%3.92mg

Iron

15%1.2mg

3.92 mgvs1.2 mg

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

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66%277mg

Magnesium

11.3%47.5mg

277 mgvs47.5 mg

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

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37.8%0.87mg

Manganese

52.2%1.2mg

0.87 mgvs1.2 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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58%407mg

Phosphorus

12.5%87.6mg

407 mgvs87.6 mg

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

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10.3%349mg

Potassium

10%345mg

349 mgvs345 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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3.55%53.3mg

Sodium

1.2%18mg

53.3 mgvs18 mg

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

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50%5.5mg

Zinc

7.97%0.88mg

5.5 mgvs0.88 mg

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

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0.074%2.7g

Water

2.87%106g

2.7 gvs106 g

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

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Lets compare vitamin content per 300 calories of Watermelon Seed Kernels vs Frozen Coconut Milk:

Dried Watermelon Seed Kernels have 3 times more Vitamin B1, more Vitamin B2, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Coconut Milk.
While Frozen Coconut Milk contains 1.3 times more Vitamin B5 than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Frozen Coconut Milk have similar amounts of Vitamin B6 per 300 kcal.
Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watermelon Seed Kernels vs Frozen Coconut Milk:

Dried Watermelon Seed Kernels have 3.3 times more Iron, 5.8 times more Magnesium, 4.6 times more Phosphorus, 3 times more Sodium and 6.3 times more Zinc than Frozen Coconut Milk.
While Frozen Coconut Milk contains 1.4 times more Manganese than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Frozen Coconut Milk have similar amounts of Copper and Potassium per 300 kcal.
Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Watermelon Seed Kernels have 44.7 times more Omega 6 and 6.4 times more Protein than Frozen Coconut Milk.
While Frozen Coconut Milk contains 5.2 times more Saturated Fat than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Frozen Coconut Milk have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Watermelon Seed KernelsVS Dried Japanese ChestnutsFrozen Coconut MilkVS Dried Japanese ChestnutsWatermelon Seed KernelsVS Creamed Dried Coconut MeatFrozen Coconut MilkVS Creamed Dried Coconut Meat

Compare Foods

Comparing Nutrients in 300 calories Watermelon Seed KernelsVS Frozen Coconut Milk

Weight per 300 calories

Which food has more nutrients per 300 calories - Watermelon Seed Kernels or Frozen Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: