Comparing Nutrients in 500 calories Casaba Melons VS Canned Kidney Beans

Weight per 500 calories

• Casaba Melons: 1786g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 3 times more energy per unit of mass than Raw Casaba Melons, which is average in comparison to other foods. Casaba Melons having very low energy density.

Which food has more nutrients per 500 calories - Casaba Melons or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Casaba Melons	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	140% 102g	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	42.3% 16g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	35.4% 20g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	34% 0.44mg	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	35.7% 143μg	53.6% 214μg	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	433% 389mg	7.94% 7.14mg	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	5.95% 0.89mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.2% 44.6μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19.6% 196mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	89.3% 0.8mg	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	76% 6.07mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	43.5% 1mg	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	12.8% 89.3mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	44.3% 1640g	12.6% 465g	3700g per day for Men 19-50 years

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

• Raw Casaba Melons have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 6.6 times more Vitamin B6, 54.5 times more Vitamin C, 7.5 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Casaba Melons have 1.3 times more Copper, 1.2 times more Magnesium, 2.3 times more Potassium, 1.3 times more Selenium and 3.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Manganese, 6 times more Phosphorus, 11 times more Sodium and 2.2 times more Zinc than Raw Casaba Melons.
• Both Raw Casaba Melons and Canned All Types Kidney Beans have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Casaba Melons have 1.4 times more Carbohydrate and 9.2 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Fiber and 1.6 times more Protein than Raw Casaba Melons.
• Both Raw Casaba Melons and Canned All Types Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Raw Casaba Melons as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.