Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Canned Kidney Beans:
Dried Watermelon Seed Kernels have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Vitamin C than Dried Watermelon Seed Kernels.
Both Dried Watermelon Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Canned Kidney Beans:
Dried Watermelon Seed Kernels have 1.6 times more Calcium, 5.1 times more Copper, 6.2 times more Iron, 19.1 times more Magnesium, 9.6 times more Manganese, 8.4 times more Phosphorus, 2.7 times more Potassium and 22.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3 times more Sodium and 15.5 times more Water than Dried Watermelon Seed Kernels.
Comparison of macro-nutrients per 14 ounces:
Dried Watermelon Seed Kernels have 6.6 times more Energy, 79 times more Fat, 69.4 times more Saturated Fat, 265 times more Omega 6 and 5.4 times more Protein than Canned All Types Kidney Beans.
Both Dried Watermelon Seed Kernels and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
Both Dried Watermelon Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.