Comparing Nutrients in 1 pound California Red Kidney Beans VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	California Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	18.5% 13.4g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 11.2g	g per day for Men 19-50 years
Fiber	297% 113g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	197% 111g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	30.7% 0.4mg	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	447% 1787μg	21.5% 86μg	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	22.7% 20.4mg	91% 81.6mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Calcium	88.5% 885mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	12% 0.11mg	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	530% 42.4mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	5.32% 0.12mg	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	262% 1837mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Honeydew Melons per 1 lb

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

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Honeydew Melons:

• 1 pound of California Red Kidney Beans has 13.9 times more Vitamin B1, 18.3 times more Vitamin B2, 4.9 times more Vitamin B3, 5 times more Vitamin B5, 4.5 times more Vitamin B6 and 20.7 times more Vitamin B9 than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 4 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of Honeydew Melons have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Honeydew Melons:

• 1 pound of California Red Kidney Beans has 32.5 times more Calcium, 45.8 times more Copper, 55 times more Iron, 16 times more Magnesium, 37 times more Manganese, 36.8 times more Phosphorus, 6.5 times more Potassium, 4.6 times more Selenium and 28.3 times more Zinc than Honeydew Melons.
• While 1 lb of Raw Honeydew Melons contains 7.6 times more Water than Raw California Red Kidney Beans.
• 1 pound of Honeydew Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 9.2 times more Energy, 2.5 times more Omega 3, 6.6 times more Carbohydrate, 31.1 times more Fiber and 45.1 times more Protein than Honeydew Melons.
• 1 pound of Honeydew Melons provide inadequate amounts of Energy and Protein
• Both Raw California Red Kidney Beans as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in one pound.