Comparing Nutrients in 500 calories Watermelon Seed KernelsVS Frozen Coconut Milk

Weight per 500 calories

Watermelon Seed Kernels

89.8g

Frozen Coconut Milk

248g

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 500 calories - Watermelon Seed Kernels or Frozen Coconut Milk?

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels

19%

71%

10%

Frozen Coconut Milk

87%

10%

500 kcal ▼

Macro Nutrients

Watermelon Seed Kernelsvs Frozen Coconut Milk

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

53%51.5g

42.5 gvs51.5 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

143%45.7g

8.78 gvs45.7 g

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

Find Nuts and Seeds rich in Saturated Fat

Omega 3

NA gvsNA 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

3.3%0.56g

25.2 gvs0.56 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

10.6%14g

13.7 gvs14 g

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

Find Nuts and Seeds rich in Carbohydrate

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 .

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

NA gvsNA 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

7.1%4g

25.4 gvs4 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 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 .

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

14.2%0.17mg

Vitamin B1

4.74%0.057mg

Thiamine

0.17 mgvs0.057 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

0%0mg

Riboflavin

0.13 mgvs0 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

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs1.66 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

7.97%0.4mg

Pantothenic acid

0.31 mgvs0.4 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

5.7%0.074mg

Pyridoxine

0.08 mgvs0.074 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

8.66%34.7μg

Folates and Folic Acid

52 μgvs34.7 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

3.03%2.72mg

Ascorbic acid

0 mgvs2.72 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA 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 Frozen Coconut Milk

4.85%48.5mg

Calcium

0.99%9.9mg

48.5 mgvs9.9 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

64.6%0.58mg

0.62 mgvs0.58 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

25%2mg

6.54 mgvs2 mg

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

Find Nuts and Seeds rich in Iron

110%462mg

Magnesium

19%79.2mg

462 mgvs79.2 mg

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

Find Nuts and Seeds rich in Magnesium

63%1.45mg

Manganese

87%2mg

1.45 mgvs2 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

21%146mg

678 mgvs146 mg

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

Find Nuts and Seeds rich in Phosphorus

17%582mg

Potassium

17%574mg

582 mgvs574 mg

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

Find Nuts and Seeds rich in Potassium

Selenium

NA μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

5.92%89mg

Sodium

2%29.7mg

89 mgvs29.7 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

13.3%1.46mg

9.2 mgvs1.46 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

4.78%177g

4.53 gvs177 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Dried Watermelon Seed Kernels as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Watermelon Seed KernelsVS Frozen Coconut Milk

Weight per 500 calories

Which food has more nutrients per 500 calories - Watermelon Seed Kernels or Frozen Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: