Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Watermelon	7%	4%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Energy	42.8% 1240kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	NA	46.3% 33.6g	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	NA	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	245% 93g	10.5% 4g	38g per day for Men 19-50 years
Protein	163% 91g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	34.6% 0.45mg	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	185% 740μg	7.5% 30μg	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	13.3% 12mg	90% 81mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Calcium	66% 660mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	373% 30mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	16.5% 0.38mg	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	196% 1370mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Watermelon:

• Boiled California Red Kidney Beans have 3.9 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Raw Watermelon.
• While Raw Watermelon contains more Vitamin A and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw Watermelon have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled California Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Watermelon:

• Boiled California Red Kidney Beans have 9.4 times more Calcium, 6.9 times more Copper, 12.4 times more Iron, 4.8 times more Magnesium, 8.4 times more Manganese, 12.5 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 8.6 times more Zinc than Raw Watermelon.
• While Raw Watermelon contains 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans have 4.1 times more Energy, more Omega 3, 3 times more Carbohydrate, 23.3 times more Fiber and 15 times more Protein than Raw Watermelon.
• Both Boiled California Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.