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

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Watermelon Seed Kernels	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	192% 5570kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	449% 583g	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	NA	655% 249g	38g per day for Men 19-50 years
Protein	506% 283g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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

	Watermelon Seed Kernels	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Watermelon Seed Kernels versus 1 kg of Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Watermelon Seed Kernels has 1.7 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Watermelon Seed Kernels as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Watermelon Seed Kernels has 3.7 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 7.6 times more Sodium and 3.8 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.4 times more Calcium, 1.5 times more Copper and 2.1 times more Potassium than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Royal Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 1.7 times more Energy, 105.3 times more Fat, 150.4 times more Saturated Fat and 289.6 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.8 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Royal Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6