Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Watermelon	7%	4%	89%

Macro Nutrients

	Boiled Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Energy	20% 576kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	2% 1.45g	38.8% 28g	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	21% 15.2g	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	% 7.17g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	4.94% 2.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	15.7% 0.2mg	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	147% 590μg	3.4% 13.6μg	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	6.05% 5.44mg	41% 36.7mg	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	0.91% 0.14mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Calcium	12.7% 127mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.8μg	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	167% 13.3mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	7.5% 0.17mg	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	92% 644mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Watermelon per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Watermelon:

• 1 pound of Boiled Red Kidney Beans has 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B6, 43.3 times more Vitamin B9 and 84 times more Vitamin K than Watermelon.
• While 1 lb of Raw Watermelon contains more Vitamin A and 6.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Watermelon provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Watermelon:

• 1 pound of Boiled Red Kidney Beans has 4 times more Calcium, 5.8 times more Copper, 12.3 times more Iron, 4.5 times more Magnesium, 12.6 times more Manganese, 12.9 times more Phosphorus, 3.6 times more Potassium, 3 times more Selenium and 10.7 times more Zinc than Watermelon.
• While 1 lb of Raw Watermelon contains 1.4 times more Water than Boiled Red Kidney Beans.
• 1 pound of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 4.2 times more Energy, more Omega 3, 3 times more Carbohydrate, 18.5 times more Fiber and 14.2 times more Protein than Watermelon.
• While 1 lb of Raw Watermelon contains 19.4 times more Sugars than Boiled Red Kidney Beans.
• 1 pound of Watermelon provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Raw Watermelon provide inadequate amounts of Omega 6 in one pound.