Comparing Nutrients in 500 calories Honeydew Melons VS Boiled Kidney Beans

Weight per 500 calories

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

Boiled All Types Kidney Beans have 3.5 times more energy per unit of mass than Raw Honeydew Melons, which is average in comparison to other foods. Honeydew Melons having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Honeydew Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	28.6% 0.46g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	97% 126g	69% 89.8g	130g per day for Men 19-50 years
Sugars	156% 113g	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	56.7% 41g	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	% 37.2g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	66.3% 25g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	66% 264μg	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	278% 250mg	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	1.85% 0.28mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	94% 0.85mg	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	29.5% 2.36mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	22% 153mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	93% 3167mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 52.9 times more Vitamin C and 1.2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Honeydew Melons as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Honeydew Melons have 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.
• While Boiled All Types Kidney Beans contain 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.
• Both Raw Honeydew Melons and Boiled All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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