Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	6.06% 176kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	69.2% 67g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	234% 40g	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	16.7% 21.7g	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	NA	38g per day for Men 19-50 years
Protein	23% 13g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.7% 0.13mg	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	20.6% 82.2μg	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	0% 0mg	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	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	108% 0.97mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	99% 2.3mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	27% 919mg	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	9.36% 140mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Watermelon Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Watermelon Seed Kernels 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 Watermelon Seed Kernels:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B9 than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 6.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watermelon Seed Kernels provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Watermelon Seed Kernels:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Calcium than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 2.4 times more Copper, 2.4 times more Iron, 10.7 times more Magnesium, 5.1 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 24.8 times more Sodium and 11.9 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 5 oz of Dried Watermelon Seed Kernels contain 4.5 times more Energy, 526.3 times more Fat, 698.5 times more Saturated Fat, 1404.7 times more Omega 6 and 3.1 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6