Watermelon Seed Kernels Nutrition

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Nutrition Facts

Serving Size

1 cup (108g)

Amount per serving

Calories

602

% Daily Value *

Total Fat 51.2g

Saturated Fat 10.6g

Trans Fat

Cholesterol 0mg

Sodium 107mg

Total Carbohydrate 16.5g

Dietary Fiber

Total Sugars

Protein 30.6g

Vitamin D 0 IU

Calcium 58mg

Iron 8mg

Potassium 700mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

17%

0.21 mg

Riboflavin

12%

0.16 mg

Niacin

24%

3.83 mg

Pantothenic Acid

0.37 mg

Vitamin B6

0.1 mg

Folate

62.6 mcg

Folic Acid

0 mcg

Food Folate

62.6 mcg

Fortified Folate

62.6 mcg

Choline

—

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

0 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

—

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

58.3 mg

Iron

44%

7.86 mg

Magnesium

132%

556 mg

Phosphorus

65%

815 mg

Potassium

15%

700 mg

Sodium

107 mg

Zinc

101%

11.1 mg

Copper

82%

0.74 mg

Manganese

76%

1.74 mg

Selenium

—

Fluoride

—

Iodine

—

Fat

66%

51.2 g

Saturated Fat

53%

10.6 g

Butyric Acid

—

Caproic Acid

—

Caprylic Acid

—

Capric Acid

—

Lauric Acid

—

Tridecylic Acid

—

Myristic Acid

—

Pentadecylic Acid

—

Palmitic Acid

5.85 g

Margaric Acid

—

Stearic Acid

4.64 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

8 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.1 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

7.9 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

—

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

30.3 g

9,12-octadecadienoic Acid

30.3 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

—

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

—

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

—

Docosahexanoic Acid (DHA)

—

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

61%

30.6 g

Tryptophan

0.42 g

Threonine

1.2 g

Isoleucine

1.45 g

Leucine

2.32 g

Lysine

0.96 g

Methionine

0.9 g

Cystine

0.47 g

Phenylalanine

2.19 g

Tyrosine

1.1 g

Valine

1.68 g

Arginine

5.29 g

Histidine

0.84 g

Alanine

1.61 g

Aspartic Acid

2.99 g

Glutamic Acid

6.15 g

Glycine

1.8 g

Proline

1.35 g

Serine

1.63 g

Hydroxyproline

—

Carbohydrates

16.5 g

Fibre

—

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

602 kcal

Water

5.45 g

Ash

4.26 g

Theobromine

—

Caffeine

—

Alcohol

—

Serving Sizes

1 cup (108 g)

Nutrient Sources ^‡

Excellent source of Iron
Excellent source of Magnesium
Excellent source of Phosphorus
Excellent source of Zinc
Excellent source of Copper
Excellent source of Manganese
Good source of Thiamin
Good source of Niacin
Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
High Fat
Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 67% ^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Watermelon Seed Kernels contains 28.3g of protein, which is about the same as 4.7 eggs, 1 chicken breast, or 2 cups (550g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

16.5g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Watermelon Seed Kernels

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡