Comparing Nutrients in 500 calories Watermelon Seed KernelsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Watermelon Seed Kernels

89.8g

Canned Carrots with Liquids and Salt

2174g

Watermelon Seed Kernels have 24.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels

19%

71%

10%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Watermelon Seed Kernelsvs Canned Carrots with Liquids and Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Nuts and Seeds rich in Energy

44%42.5g

Fat

3.14%3.04g

42.5 gvs3.04 g

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

Find Nuts and Seeds rich in Fat

27.4%8.78g

Saturated Fat

1.7%0.54g

8.78 gvs0.54 g

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

Find Nuts and Seeds rich in Saturated Fat

Omega 3

11%0.17g

NA gvs0.17 g

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

Find Nuts and Seeds rich in Omega 3

148%25.2g

Omega 6

7.16%1.2g

25.2 gvs1.2 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

10.6%13.7g

Carbohydrate

89.8%117g

13.7 gvs117 g

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

Find Nuts and Seeds rich in Carbohydrate

Sugars

73.8%53.5g

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

NA gvs53.5 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

Sucrose

NA gvsNA g

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

Find Nuts and Seeds rich in Sucrose

Fiber

103%39g

NA gvs39 g

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

Find Nuts and Seeds rich in Fiber

45.4%25.4g

Protein

22.5%12.6g

25.4 gvs12.6 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Watermelon Seed Kernelsvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

0 μgvs13326 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

14.2%0.17mg

Vitamin B1

34.4%0.41mg

Thiamine

0.17 mgvs0.41 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

10%0.13mg

Vitamin B2

45%0.59mg

Riboflavin

0.13 mgvs0.59 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

20%3.2mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs9.15 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.2%0.31mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.31 mgvs3.02 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

6.15%0.08mg

Vitamin B6

187%2.43mg

Pyridoxine

0.08 mgvs2.43 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

13%52μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

52 μgvs174 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

48.3%43.5mg

Ascorbic acid

0 mgvs43.5 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

106%16mg

Tocopherols and Tocotrienols

NA mgvs16 mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

178%213μg

Phytomenadione or phylloquinone

NA μgvs213 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Watermelon Seed Kernelsvs Canned Carrots with Liquids and Salt

4.85%48.5mg

Calcium

67.4%674mg

48.5 mgvs674 mg

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

Find Nuts and Seeds rich in Calcium

68.4%0.62mg

Copper

249%2.24mg

0.62 mgvs2.24 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

81.7%6.54mg

Iron

141%11.3mg

6.54 mgvs11.3 mg

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

Find Nuts and Seeds rich in Iron

110%462mg

Magnesium

46.6%196mg

462 mgvs196 mg

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

Find Nuts and Seeds rich in Magnesium

63%1.45mg

Manganese

425%9.8mg

1.45 mgvs9.8 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

97%678mg

Phosphorus

62%435mg

678 mgvs435 mg

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

Find Nuts and Seeds rich in Phosphorus

17%582mg

Potassium

111%3761mg

582 mgvs3761 mg

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

Find Nuts and Seeds rich in Potassium

Selenium

16%8.7μg

NA μgvs8.7 μg

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

Find Nuts and Seeds rich in Selenium

5.92%89mg

Sodium

348%5217mg

89 mgvs5217 mg

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

Find Nuts and Seeds rich in Sodium

83.6%9.2mg

Zinc

57.3%6.3mg

9.2 mgvs6.3 mg

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

Find Nuts and Seeds rich in Zinc

0.12%4.53g

Water

54.6%2022g

4.53 gvs2022 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 500 calories of Watermelon Seed Kernels vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.4 times more Vitamin B1, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 9.7 times more Vitamin B5, 30.5 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watermelon Seed Kernels vs Canned Carrots with Liquids and Salt:

Dried Watermelon Seed Kernels have 2.4 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 13.9 times more Calcium, 3.6 times more Copper, 1.7 times more Iron, 6.8 times more Manganese, 6.5 times more Potassium, 58.7 times more Sodium and 445.9 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Watermelon Seed Kernels have 14 times more Fat, 16.2 times more Saturated Fat, 20.7 times more Omega 6 and 2 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 8.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Dried Watermelon Seed Kernels as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Watermelon Seed KernelsVS Dried Japanese ChestnutsCanned Carrots with Liquids and SaltVS Dried Japanese ChestnutsWatermelon Seed KernelsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Watermelon Seed KernelsVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: