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Nutrients in 100 Calories ofWatermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).
rawdriedwhole

Weight per 100 Calories

Watermelon Seed Kernels
18g

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

Macros Ratio

ProteinsFatsCarbs
20%
77%
3%

Vitamins

100 kcalRDA for Men 19-30 years
Watermelon Seed Kernels
Vitamin A0 μg
0%
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 19-30 years
Thiamine0.03 mg
2.83%
Dried Watermelon Seed Kernels have 0.034 mg of Thiamine per 100 Calories, which is 2.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.03 mg
2%
Dried Watermelon Seed Kernels have 0.026 mg of Vitamin B2 per 100 Calories, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.64 mg
4%
Dried Watermelon Seed Kernels have 0.637 mg of Vitamin B3 per 100 Calories, which is 4% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.02 mg
1.23%
Dried Watermelon Seed Kernels have 0.016 mg of Vitamin B6 per 100 Calories, which is 1.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C0 mg
0%
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 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate10 μg
2.6%
Dried Watermelon Seed Kernels have 10.413 μg of Folate per 100 Calories, which is 2.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Watermelon Seed Kernels
Calcium9.7 mg
0.97%
Dried Watermelon Seed Kernels have 9.695 mg of Calcium per 100 Calories, which is 0.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.12 mg
13.7%
Dried Watermelon Seed Kernels have 0.123 mg of Copper per 100 Calories, which is 13.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.3 mg
16%
Dried Watermelon Seed Kernels have 1.307 mg of Iron per 100 Calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium92 mg
23%
Dried Watermelon Seed Kernels have 92.46 mg of Magnesium per 100 Calories, which is 23% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.29 mg
12.6%
Dried Watermelon Seed Kernels have 0.29 mg of Manganese per 100 Calories, which is 12.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus136 mg
19%
Dried Watermelon Seed Kernels have 135.548 mg of Phosphorus per 100 Calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium116 mg
2.48%
Dried Watermelon Seed Kernels have 116.338 mg of Potassium per 100 Calories, which is 2.48% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium17.8 mg
1.2%
Dried Watermelon Seed Kernels have 17.774 mg of Sodium per 100 Calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.84 mg
16.7%
Dried Watermelon Seed Kernels have 1.838 mg of Zinc per 100 Calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Dried Watermelon Seed Kernels:
100 Calories of Watermelon Seed Kernels has some Thiamine, Vitamin B3 and Folate. While 100 Calories of product has trace amounts of Vitamin B2 and Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 Calories of Dried Watermelon Seed Kernels:
100 Calories of Watermelon Seed Kernels is an excellent source of Magnesium. It has a good amount of Copper, Iron, Manganese, Phosphorus and Zinc. It also has some Potassium. The product has trace amounts of Calcium and Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Watermelon Seed Kernels
Fat8.5 g
8.77%
Dried Watermelon Seed Kernels have 8.504 g of Fat per 100 Calories, which is 8.77% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein5.1 g
9.1%
Dried Watermelon Seed Kernels have 5.086 g of Protein per 100 Calories, which is 9.1% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate2.75 g
2.1%
Dried Watermelon Seed Kernels have 2.749 g of Carbohydrate per 100 Calories, which is 2.1% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars
NA
No information available
Fiber
NA
No information available
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 19-30 years
Saturated Fat1.76 g
5.5%
Dried Watermelon Seed Kernels have 1.756 g of Saturated Fat per 100 Calories, which is 5.5% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 3
NA
No information available
Omega 65.04 g
29.7%
Dried Watermelon Seed Kernels have 5.044 g of Omega 6 per 100 Calories, which is 29.7% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water0.91 g
0.02%
Dried Watermelon Seed Kernels have 0.907 g of Water per 100 Calories, which is 0.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Dried Watermelon Seed Kernels:
100 Calories of Watermelon Seed Kernels is an excellent source of Omega 6. It has a good amount of Fat and Protein. It also has some Saturated Fat. The product has trace amounts of Carbohydrate.