Comparing Nutrients in 1 kilogram Frozen Melon Balls VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Melon Balls	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	168% 64g	38g per day for Men 19-50 years
Protein	15% 8.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	99% 890μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	92% 1.2mg	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	65% 260μg	325% 1300μg	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	69% 62mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	240% 2.16mg	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	36.3% 2.9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	187% 4.3mg	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	17% 120mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	24.4% 903g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Melon Balls vs Boiled Kidney Beans:

• Frozen Melon Balls have more Vitamin A and 5.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B2, 1.3 times more Vitamin B5 and 5 times more Vitamin B9 than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Frozen Melon Balls as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Melon Balls vs Boiled Kidney Beans:

• Frozen Melon Balls have 31 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 3.6 times more Copper, 7.7 times more Iron, 3 times more Magnesium, 10.8 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium and 5.9 times more Zinc than Frozen Melon Balls.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 3.8 times more Energy, 3 times more Omega 3, 2.9 times more Carbohydrate, 9.1 times more Fiber and 10.3 times more Protein than Frozen Melon Balls.
• Both Frozen Melon Balls as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.