Comparing Nutrients in 1 kilogram Honeydew Melons VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	12.4% 360kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	114% 148g	130g per day for Men 19-50 years
Sugars	112% 81g	25.5% 18.5g	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	41% 29.6g	0% 0g	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	% 27g	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 18.5g	g per day for Men 19-50 years
Fiber	21% 8g	113% 43g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	61.5% 0.8mg	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	47.5% 190μg	57.5% 230μg	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	200% 180mg	8.9% 8mg	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	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6% 60mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	163% 1.47mg	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	21.3% 1.7mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	127% 2.9mg	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	15.7% 110mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	24.3% 898g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Honeydew Melons VS Canned Red Kidney Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Honeydew Melons vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Honeydew Melons has 22.5 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.8 times more Vitamin B1, 5.6 times more Vitamin B2 and 1.4 times more Vitamin K than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Honeydew Melons have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Honeydew Melons as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Honeydew Melons vs Canned Red Kidney Beans with Liquids:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 4.8 times more Calcium, 6.1 times more Copper, 7.4 times more Iron, 3 times more Magnesium, 10.8 times more Manganese, 9.6 times more Phosphorus, 1.6 times more Selenium, 14.2 times more Sodium and 6.9 times more Zinc than Raw Honeydew Melons.
• Both Honeydew Melons and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Water per one kilogram.
• 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 Honeydew Melons has 4.4 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.3 times more Energy, 1.5 times more Omega 3, 1.6 times more Carbohydrate, 5.4 times more Fiber and 9.7 times more Protein than Raw Honeydew Melons.
• 1 kilogram of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Raw Honeydew Melons as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.