Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Watermelon Seed Kernels:
Canned All Types Kidney Beans have more Vitamin C than Dried Watermelon Seed Kernels.
While Dried Watermelon Seed Kernels contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 8.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dried Watermelon Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
Both Canned All Types Kidney Beans as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Kidney Beans vs Watermelon Seed Kernels:
Canned All Types Kidney Beans have 3 times more Sodium and 15.5 times more Water than Dried Watermelon Seed Kernels.
While Dried Watermelon Seed Kernels contain 1.6 times more Calcium, 5.1 times more Copper, 6.2 times more Iron, 19.1 times more Magnesium, 9.6 times more Manganese, 8.4 times more Phosphorus, 2.7 times more Potassium and 22.3 times more Zinc than Canned All Types Kidney Beans.
Comparison of macro-nutrients per 7 ounces:
Dried Watermelon Seed Kernels contain 6.6 times more Energy, 79 times more Fat, 69.4 times more Saturated Fat, 265 times more Omega 6 and 5.4 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dried Watermelon Seed Kernels have similar amounts of Carbohydrate per 7 oz.
Both Canned All Types Kidney Beans as well as Dried Watermelon Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.