Comparing Nutrients in 1 pound California Red Kidney Beans VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	California Red Kidney Beans	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	51.6% 1497kcal	87% 2527kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	222% 215g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	139% 44.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	750% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	53.4% 69.4g	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	229% 129g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	31% 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	65.8% 263μg	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	0% 0mg	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

	California Red Kidney Beans	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	88.5% 885mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	346% 3.1mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	556% 2336mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	318% 7.32mg	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	489% 3425mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Watermelon Seed Kernels:

• Raw California Red Kidney Beans have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Watermelon Seed Kernels:

• Raw California Red Kidney Beans have 3.6 times more Calcium, 1.6 times more Copper, 1.3 times more Iron and 2.3 times more Potassium than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 9 times more Sodium and 4 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.9 times more Carbohydrate than Dried Watermelon Seed Kernels.
• While Dried Watermelon Seed Kernels contain 1.7 times more Energy, 189.5 times more Fat, 271.6 times more Saturated Fat and 520.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Watermelon Seed Kernels have similar amounts of Protein per 1 lb.
• Both Raw California Red Kidney Beans as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.