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Nutrients in 100 grams ofWatermelon Seed Kernels

Dried Watermelon Seed Kernels (Citrullus lanatus).
rawdriedwhole

Macros Ratio

ProteinsFatsCarbs
20%
77%
3%

Vitamins

100gRDA for Men 19-30 years
Watermelon Seed Kernels
Vitamin A0 μg
0%
Dried Watermelon Seed Kernels have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.19 mg
16%
Dried Watermelon Seed Kernels have 0.19 mg of Thiamine per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.15 mg
11%
Dried Watermelon Seed Kernels have 0.145 mg of Vitamin B2 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B33.55 mg
22%
Dried Watermelon Seed Kernels have 3.55 mg of Vitamin B3 per 100 grams, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.09 mg
6.85%
Dried Watermelon Seed Kernels have 0.089 mg of Vitamin B6 per 100 grams, which is 6.85% 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 grams, 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 grams, 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 grams, 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
Folate58 μg
14.5%
Dried Watermelon Seed Kernels have 58 μg of Folate per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Watermelon Seed Kernels
Calcium54 mg
5.4%
Dried Watermelon Seed Kernels have 54 mg of Calcium per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.69 mg
76%
Dried Watermelon Seed Kernels have 0.686 mg of Copper per 100 grams, which is 76% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron7.3 mg
91%
Dried Watermelon Seed Kernels have 7.28 mg of Iron per 100 grams, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium515 mg
129%
Dried Watermelon Seed Kernels have 515 mg of Magnesium per 100 grams, which is 129% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.6 mg
70%
Dried Watermelon Seed Kernels have 1.614 mg of Manganese per 100 grams, which is 70% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus755 mg
108%
Dried Watermelon Seed Kernels have 755 mg of Phosphorus per 100 grams, which is 108% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium648 mg
13.8%
Dried Watermelon Seed Kernels have 648 mg of Potassium per 100 grams, which is 13.8% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium99 mg
6.6%
Dried Watermelon Seed Kernels have 99 mg of Sodium per 100 grams, which is 6.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc10 mg
93%
Dried Watermelon Seed Kernels have 10.24 mg of Zinc per 100 grams, which is 93% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Dried Watermelon Seed Kernels:
100 grams of Watermelon Seed Kernels is an excellent source of Vitamin B3. It has a good amount of Thiamine, Vitamin B2 and Folate. It also has some Vitamin B6. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Dried Watermelon Seed Kernels:
100 grams of Watermelon Seed Kernels has outstanding amounts of Iron, Magnesium, Phosphorus and Zinc.
It is an excellent source of Copper and Manganese. It also has a good amount of Potassium. This nut has some Calcium and Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Watermelon Seed Kernels
Fat47 g
49%
Dried Watermelon Seed Kernels have 47.37 g of Fat per 100 grams, which is 49% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein28 g
50.6%
Dried Watermelon Seed Kernels have 28.33 g of Protein per 100 grams, which is 50.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate15 g
11.8%
Dried Watermelon Seed Kernels have 15.31 g of Carbohydrate per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy557 kcal
19%
Dried Watermelon Seed Kernels have 557 kcal of Energy per 100 grams, which is 19% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat9.78 g
30.6%
Dried Watermelon Seed Kernels have 9.779 g of Saturated Fat per 100 grams, which is 30.6% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 3
NA
No information available
Omega 628 g
165%
Dried Watermelon Seed Kernels have 28.094 g of Omega 6 per 100 grams, which is 165% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water5.05 g
0.14%
Dried Watermelon Seed Kernels have 5.05 g of Water per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Dried Watermelon Seed Kernels:
100 grams of Watermelon Seed Kernels has outstanding amounts of Omega 6.
It is an excellent source of Fat, Protein and Saturated Fat. It also has a good amount of Carbohydrate.