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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Watermelon	7%	4%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.42% 0.071g	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	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	6.57% 4.76g	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	% 2.24g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	34.7% 13g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	23% 13g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.58% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.9% 0.064mg	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	1.06% 4.25μg	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	12.8% 11.5mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Calcium	9.36% 94mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.13μg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	2.34% 0.054mg	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	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.5% 130g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled California Red Kidney Beans have 3.9 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B6 and 24.7 times more Vitamin B9 than Watermelon.
• While 5 oz of Raw Watermelon contain more Vitamin A and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watermelon provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 9.4 times more Calcium, 6.9 times more Copper, 12.4 times more Iron, 4.8 times more Magnesium, 8.4 times more Manganese, 12.5 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 8.6 times more Zinc than Watermelon.
• While 5 oz of Raw Watermelon contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.1 times more Energy, more Omega 3, 3 times more Carbohydrate, 23.3 times more Fiber and 15 times more Protein than Watermelon.
• 5 ounces of Watermelon provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Raw Watermelon provide inadequate amounts of Omega 6 in five ounces.