Comparing Nutrients in 500 calories Cantaloupe Melons VS Boiled Kidney Beans

Weight per 500 calories

• Cantaloupe Melons: 1471g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 3.7 times more energy per unit of mass than Raw Cantaloupe Melons, which is average in comparison to other foods. Cantaloupe Melons having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cantaloupe Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	42.3% 0.68g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	159% 116g	1.74% 1.26g	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	38% 27.5g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 64g	NA	g per day for Men 19-50 years
Fiber	35% 13.2g	66.3% 25g	38g per day for Men 19-50 years
Protein	22% 12.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	276% 2485μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.2% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	36.3% 0.47mg	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	77.2% 309μg	128% 512μg	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	600% 540mg	5.25% 4.72mg	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	4.9% 0.74mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.2% 132mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 14.7μg	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	38.6% 3.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	73.6% 1.7mg	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	31.5% 221mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	115% 3926mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	36% 1326g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Cantaloupe Melons have more Vitamin A, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 114.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin K per 500 kcal.
• Both Raw Cantaloupe Melons as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Cantaloupe Melons have 2.5 times more Potassium, 1.4 times more Selenium, 59.8 times more Sodium and 5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 2.8 times more Iron, 2.8 times more Manganese, 2.5 times more Phosphorus and 1.5 times more Zinc than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled All Types Kidney Beans have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Cantaloupe Melons have 1.3 times more Carbohydrate and 91.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 2.8 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Raw Cantaloupe Melons as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.