Comparing Nutrients in 1 kilogram Watermelon VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Watermelon	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	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	58% 75.5g	449% 583g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	655% 249g	38g per day for Men 19-50 years
Protein	11% 6.1g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	31% 280μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	7.5% 30μg	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	90% 81mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1111% 10mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15.7% 110mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.2% 119g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Watermelon has more Vitamin A and 1.8 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 11.8 times more Vitamin B1, 11.4 times more Vitamin B2, 11.8 times more Vitamin B3, 3.5 times more Vitamin B5, 8.8 times more Vitamin B6 and 131 times more Vitamin B9 than Raw Watermelon.
• 1 kilogram of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Watermelon as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Watermelon has 7.7 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 18.7 times more Calcium, 23.8 times more Copper, 36.3 times more Iron, 13.8 times more Magnesium, 29.2 times more Manganese, 36.9 times more Phosphorus, 12 times more Potassium, 8 times more Selenium and 26.6 times more Zinc than Raw Watermelon.
• 1 kilogram of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 11 times more Energy, more Omega 3, 7.7 times more Carbohydrate, 62.3 times more Fiber and 41.5 times more Protein than Raw Watermelon.
• 1 kilogram of Watermelon provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Watermelon as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.