Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Boiled Kidney Beans	Cantaloupe Melons	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	12.5% 16g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	21.5% 15.6g	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	5.1% 3.7g	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	% 3.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.63g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.3% 335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	64.5% 258μg	10.4% 41.7μg	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	2.65% 2.4mg	81% 73mg	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	0.4% 0.06mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	55% 4.4mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	3.54% 0.081mg	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	39% 274mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cantaloupe Melons:

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 6.2 times more Vitamin B9 and 3.4 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain more Vitamin A, 1.3 times more Vitamin B3 and 30.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cantaloupe Melons:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 5.3 times more Copper, 10.6 times more Iron, 3.5 times more Magnesium, 10.5 times more Manganese, 9.2 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 5.6 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 16 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 3.7 times more Omega 3, 2.8 times more Carbohydrate, 7.1 times more Fiber and 10.3 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 24.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Cantaloupe Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.