Comparing Nutrients in 500 calories Canned Kidney Beans VS Honeydew Melons

Weight per 500 calories

• Canned Kidney Beans: 595g
• Honeydew Melons: 1389g

Canned Kidney Beans have 2.3 times more energy per 100g than Honeydew Melons. It has average energy density when compared to other foods. Raw Honeydew Melons having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Honeydew Melons?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Canned Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	97% 126g	130g per day for Men 19-50 years
Sugars	15% 11g	156% 113g	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	0% 0g	56.7% 41g	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	% 0g	% 37.2g	g per day for Men 19-50 years
Sucrose	% 11g	% 34.4g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	55.5% 31g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	NA	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	94% 1.22mg	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	53.6% 214μg	66% 264μg	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	7.94% 7.14mg	278% 250mg	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	0.79% 0.12mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	33.6% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Calcium	20.2% 202mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	37% 0.33mg	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	87% 6.96mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	16.3% 0.38mg	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	76.5% 536mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	93% 3167mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	12.6% 465g	33.7% 1248g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Honeydew Melons Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Honeydew Melons?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Honeydew Melons:

• 500 calories of Canned Kidney Beans have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Honeydew Melons.
• While 500 kcal of Raw Honeydew Melons contain 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6, 35 times more Vitamin C and 1.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Honeydew Melons provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Honeydew Melons:

• 500 calories of Canned Kidney Beans have 2.4 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2.7 times more Manganese, 3.5 times more Phosphorus, 7 times more Sodium and 2.2 times more Zinc than Honeydew Melons.
• While 500 kcal of Raw Honeydew Melons contain 2.2 times more Potassium, 1.8 times more Selenium and 2.7 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Honeydew Melons contain similar levels of Magnesium per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Honeydew Melons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 2.3 times more Fiber and 4.1 times more Protein than Honeydew Melons.
• While 500 kcal of Raw Honeydew Melons contain 1.5 times more Carbohydrate, 10.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Honeydew Melons offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Canned All Types Kidney Beans as well as Raw Honeydew Melons provide inadequate amounts of Omega 6 in 500 calories.