Comparing Nutrients in 1 kilogram Watermelon Seed Kernels VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Watermelon Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	192% 5570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	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	NA	195% 74g	38g per day for Men 19-50 years
Protein	506% 283g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	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	145% 580μg	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	0% 0mg	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

	Watermelon Seed Kernels	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	269% 2.42mg	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	910% 72.8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	207% 4.77mg	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	1079% 7550mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Watermelon Seed Kernels has 2.5 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• Both Dried Watermelon Seed Kernels as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Watermelon Seed Kernels has 1.9 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 11.4 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 49.5 times more Sodium and 9.6 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 4.4 times more Energy, 94.7 times more Fat, 135.8 times more Saturated Fat, 262.6 times more Omega 6 and 3.3 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Carbohydrate than Dried Watermelon Seed Kernels.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6