Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Watermelon

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Watermelon: 1667g

Canned Red Kidney Beans with Liquids have 2.7 times more energy per 100g than Watermelon. It has average energy density when compared to other foods. Raw Watermelon having low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Watermelon	7%	4%	89%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Watermelon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	97% 126g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	143% 103g	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	77.2% 56g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 20g	g per day for Men 19-50 years
Fiber	70% 26.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	57.7% 0.75mg	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	35.5% 142μg	12.5% 50μg	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	5.5% 4.94mg	150% 135mg	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	0.82% 0.12mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	1.4% 1.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Watermelon	Recommended Dietary Allowance
Calcium	18% 179mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	96% 7.7mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	27.5% 0.63mg	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	93% 654mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	55% 1867mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	13% 481g	41% 1524g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Watermelon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Watermelon?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Watermelon:

• 500 calories of Canned Red Kidney Beans with Liquids have 2.8 times more Vitamin B9 and 15.2 times more Vitamin K than Watermelon.
• While 500 kcal of Raw Watermelon contain more Vitamin A, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 27.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Watermelon provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Watermelon have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Watermelon:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 2.8 times more Manganese, 3.6 times more Phosphorus, 94.8 times more Sodium and 2.3 times more Zinc than Watermelon.
• While 500 kcal of Raw Watermelon contain 3.2 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Watermelon contain similar levels of Magnesium, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have more Omega 3, 4 times more Fiber and 3.2 times more Protein than Watermelon.
• While 500 kcal of Raw Watermelon contain 1.4 times more Carbohydrate, 9 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Watermelon offer comparable quantities of Energy per 500 calories.
• 500 calories of Watermelon provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Watermelon provide inadequate amounts of Omega 6 in 500 calories.