Comparing Nutrients in 14 ounces Honeydew Melons VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.93% 143kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	45.3% 59g	130g per day for Men 19-50 years
Sugars	44.5% 32.2g	10% 7.34g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	16.2% 11.7g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 10.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.84g	% 7.34g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	45% 17g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	79.4% 71.4mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	50.2% 1.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.24% 43.7mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.63% 356g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Honeydew Melons versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Honeydew Melons vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Honeydew Melons have 22.5 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.8 times more Vitamin B1, 5.6 times more Vitamin B2 and 1.4 times more Vitamin K than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Honeydew Melons have insufficient amounts of Vitamin B2
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Honeydew Melons as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Honeydew Melons vs Canned Red Kidney Beans with Liquids:

• 14 oz of Canned Red Kidney Beans Solids and Liquids contain 4.8 times more Calcium, 6.1 times more Copper, 7.4 times more Iron, 3 times more Magnesium, 10.8 times more Manganese, 9.6 times more Phosphorus, 1.6 times more Selenium, 14.2 times more Sodium and 6.9 times more Zinc than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Honeydew Melons have 4.4 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Energy, 1.5 times more Omega 3, 1.6 times more Carbohydrate, 5.4 times more Fiber and 9.7 times more Protein than Raw Honeydew Melons.
• 14 ounces of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Raw Honeydew Melons as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.