Comparing Nutrients in 100 calories Navy BeansVS Watermelon
Weight per 100 Calories
Navy Beans
29.7g
Watermelon
333g
100g of Navy Beans have 11.2 times more energy than 100g of Watermelon, having high energy density when compared to other foods.100g of Watermelon have low energy density.
Discover which food has more nutrients per 100 kcal - Navy Beans or Watermelon?
Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
0.05 gvs0.053 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .
Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
0.099 gvs0.17 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .
Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
4.54 gvs1.33 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .
RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
0 μgvs93 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .
Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
0.23 mgvs0.11 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .
Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
0.049 mgvs0.07 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .
Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
0.65 mgvs0.59 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .
Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
0.22 mgvs0.74 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .
Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
0.13 mgvs0.15 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .
Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .
Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
108 μgvs10 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .
Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
NA mgvs27 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .
Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .
Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
0.006 mgvs0.17 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .
Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]
0.74 μgvs0.33 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .
Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
43.6 mgvs23.3 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .
Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
0.25 mgvs0.14 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .
Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
1.63 mgvs0.8 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
52 mgvs33.3 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .
Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
0.42 mgvs0.13 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .
Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
1.5 mgvs3.33 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
1.1 mgvs0.33 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .
Discover which food has more nutrients per 100 kcal - Navy Beans or Watermelon?
Lets compare vitamin content per 100 calories of Navy Beans vs Watermelon:
100 calories of Navy Beans have 2.1 times more Vitamin B1 and 10.8 times more Vitamin B9 than Watermelon.
While 100 kcal of Raw Watermelon contain more Vitamin A, 1.4 times more Vitamin B2 and 3.3 times more Vitamin B5 than Raw Navy Beans.
Both Navy Beans and Watermelon provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
100 calories of Navy Beans have insufficient amounts of Vitamin A
Both Raw Navy Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Navy Beans vs Watermelon:
100 calories of Navy Beans have 1.9 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Selenium and 3.2 times more Zinc than Watermelon.
While 100 kcal of Raw Watermelon contain 84.9 times more Water than Raw Navy Beans.
Both Navy Beans and Watermelon contain similar levels of Potassium per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Navy Beans have more Omega 3, 3.4 times more Fiber and 3.3 times more Protein than Watermelon.
While 100 kcal of Raw Watermelon contain 1.4 times more Carbohydrate, 18 times more Sugars and more Fructose than Raw Navy Beans.
Both Navy Beans and Watermelon offer comparable quantities of Energy per 100 calories.
100 calories of Watermelon provide inadequate amounts of Omega 3
Both Raw Navy Beans as well as Raw Watermelon provide inadequate amounts of Omega 6 in 100 calories.