Comparing Nutrients in 500 calories Boiled Kidney Beans VS Honeydew Melons

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Honeydew Melons: 1389g

Boiled Kidney Beans have 3.5 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.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Honeydew Melons?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	69% 89.8g	97% 126g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	NA	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	NA	% 37.2g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	66.3% 25g	29.2% 11g	38g per day for Men 19-50 years
Protein	61% 34g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	33.6% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Honeydew Melons	Recommended Dietary Allowance
Calcium	13.8% 138mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	109% 8.74mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	93% 3167mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	7.12% 264g	33.7% 1248g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 52.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Honeydew Melons have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Boiled All Types Kidney Beans have 1.7 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 4.5 times more Manganese, 3.6 times more Phosphorus and 3.1 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2 times more Potassium, 2.2 times more Selenium, 63.5 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Honeydew Melons have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3, 2.3 times more Fiber and 4.6 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 1.4 times more Carbohydrate and 89.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Honeydew Melons have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Honeydew Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.