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Comparing Nutrients in 100 calories Watermelon Seed KernelsVS Boiled Kidney Beans

Weight per 100 calories

Watermelon Seed Kernels
18g
Boiled Kidney Beans
78.7g

Watermelon Seed Kernels have 4.4 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Watermelon Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Watermelon Seed Kernels
19%
71%
10%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.77%8.5g
Fat
0.41%0.39g
8.5 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.5%1.76g
Saturated Fat
0.18%0.057g
1.76 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.37%0.13g
NA gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.7%5.04g
Omega 6
0.5%0.085g
5.04 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.1%2.75g
Carbohydrate
14%18g
2.75 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
13.3%5.04g
NA gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.1%5.1g
Protein
12%6.83g
5.1 gvs6.83 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

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 .

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2.84%0.034mg
Vitamin B1
10.5%0.13mg
Thiamine
0.034 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.026 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.24%0.062mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.062 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.23%0.016mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.016 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.6%10.4μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
10.4 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.05%0.94mg
Ascorbic acid
0 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
NA mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
NA μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.97%9.7mg
Calcium
2.76%27.6mg
9.7 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.7%0.12mg
Copper
19%0.17mg
0.12 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

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16.3%1.3mg
Iron
22%1.75mg
1.3 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22%92mg
Magnesium
7.87%33mg
92 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.6%0.29mg
Manganese
14.7%0.34mg
0.29 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

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19.4%136mg
Phosphorus
15.5%109mg
136 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.42%116mg
Potassium
9.38%319mg
116 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.57%0.87μg
NA μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%17.8mg
Sodium
0.052%0.79mg
17.8 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.7%1.84mg
Zinc
7.16%0.79mg
1.84 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.025%0.91g
Water
1.42%52.7g
0.91 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Watermelon Seed Kernels vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Watermelon Seed Kernels vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: