Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Boiled Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Energy	43.8% 1270kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	70% 91g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	112% 81g	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	41% 29.6g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	195% 74g	21% 8g	38g per day for Men 19-50 years
Protein	155% 86.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	67.7% 0.88mg	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	325% 1300μg	47.5% 190μg	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	200% 180mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Calcium	28% 280mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	26.7% 0.24mg	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	368% 29.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	11.7% 0.27mg	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	203% 1420mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	67% 2280mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18% 669g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Honeydew Melons per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Honeydew Melons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Honeydew Melons:

• 1 kilogram of Boiled Red Kidney Beans has 4.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.9 times more Vitamin K than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 15 times more Vitamin C than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Honeydew Melons:

• 1 kilogram of Boiled Red Kidney Beans has 4.7 times more Calcium, 10.1 times more Copper, 17.3 times more Iron, 4.5 times more Magnesium, 17.7 times more Manganese, 12.9 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 11.9 times more Zinc than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 1.3 times more Water than Boiled Red Kidney Beans.
• 1 kilogram of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 3.5 times more Energy, 5.1 times more Omega 3, 2.5 times more Carbohydrate, 9.3 times more Fiber and 16.1 times more Protein than Honeydew Melons.
• While 1 kg of Raw Honeydew Melons contains 25.4 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Boiled Red Kidney Beans as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in one kilogram.