Comparing Nutrients in 300 calories Watermelon Seed Kernels VS California Red Kidney Beans

Weight per 300 calories

• Watermelon Seed Kernels: 54g
• California Red Kidney Beans: 91g

Watermelon Seed Kernels have 1.7 times more energy per 100g than California Red Kidney Beans. It has very high energy density when compared to other foods. Raw California Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - Watermelon Seed Kernels or California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Watermelon Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.34% 8.25g	42% 54.4g	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	NA	59.6% 22.6g	38g per day for Men 19-50 years
Protein	27.2% 15.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	California 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	8.53% 0.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	27.8% 0.36mg	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	7.8% 31.2μg	89.5% 358μg	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	4.55% 4.1mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	111% 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	49% 3.92mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	39.5% 0.91mg	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	58% 407mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.55% 53.3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.074% 2.7g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watermelon Seed Kernels vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 4.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B5, 7.5 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Watermelon Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watermelon Seed Kernels vs California Red Kidney Beans:

• Dried Watermelon Seed Kernels have 1.9 times more Magnesium, 5.3 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 2.7 times more Copper, 2.2 times more Iron and 3.9 times more Potassium than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw California Red Kidney Beans have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Watermelon Seed Kernels have 112.3 times more Fat, 160.9 times more Saturated Fat and 308.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Carbohydrate and 1.5 times more Protein than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Dried Watermelon Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.