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

Macros Ratio

	Protein	Fat	Carbs
Frozen Melon Balls	9%	6%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Melon Balls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.18% 0.2g	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	172% 224g	130g per day for Men 19-50 years
Sugars	NA	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	15% 8.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Melon Balls	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Melon Balls	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	20.7% 310mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.4% 903g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Melon Balls VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Frozen Melon Balls has more Vitamin A, 1.3 times more Vitamin B1 and 5.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Frozen Melon Balls.
• Both Frozen Melon Balls and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Melon Balls have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Melon Balls as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Melon Balls has 7.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 4.8 times more Copper, 10.3 times more Iron, 3.4 times more Magnesium, 8 times more Manganese, 11.4 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Frozen Melon Balls.
• 1 kilogram of Frozen Melon Balls lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Melon Balls has 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.8 times more Energy, 2.8 times more Carbohydrate, 13.3 times more Fiber and 10.9 times more Protein than Frozen Melon Balls.
• 1 kilogram of Frozen Melon Balls provide inadequate amounts of Energy, Fiber and Protein
• Both Frozen Melon Balls as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.