Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Frozen Melon Balls

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Melon Balls	9%	6%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	8.66% 11.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	23% 13g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.6% 0.15mg	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	26.2% 105μg	9.2% 37μg	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	1.9% 1.7mg	9.76% 8.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Melon Balls	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	9.45% 0.085mg	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	53% 4.22mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	2.47% 0.057mg	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	27.7% 194mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Melon Balls per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Frozen Melon Balls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Frozen Melon Balls:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Frozen Melon Balls.
• While 5 oz of Frozen Melon Balls contain more Vitamin A, 1.3 times more Vitamin B1 and 5.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Melon Balls provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Frozen Melon Balls have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Frozen Melon Balls have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Frozen Melon Balls:

• 5 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 4.8 times more Copper, 10.3 times more Iron, 3.4 times more Magnesium, 8 times more Manganese, 11.4 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Frozen Melon Balls.
• While 5 oz of Frozen Melon Balls contain 7.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Frozen Melon Balls lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3.8 times more Energy, 2.8 times more Carbohydrate, 13.3 times more Fiber and 10.9 times more Protein than Frozen Melon Balls.
• While 5 oz of Frozen Melon Balls contain 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• 5 ounces of Frozen Melon Balls provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Frozen Melon Balls provide inadequate amounts of Omega 6 in five ounces.