Comparing Nutrients in 7 ounces Red Kidney Beans VS Watermelon

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Watermelon	7%	4%	89%

Macro Nutrients

	Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Energy	23% 669kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	11.5% 15g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	17% 12.3g	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	9.2% 6.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	79.4% 30g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	80% 44.7g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.87% 0.089mg	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	195% 782μg	1.5% 5.95μg	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	9.92% 8.93mg	18% 16mg	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	2.78% 0.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.074% 2.98μg	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	166% 13.3mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	3.28% 0.075mg	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	115% 806mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Watermelon per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Watermelon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Watermelon:

• 7 ounces of Red Kidney Beans have 18.4 times more Vitamin B1, 10.2 times more Vitamin B2, 11.9 times more Vitamin B3, 3.5 times more Vitamin B5, 8.8 times more Vitamin B6, 131.3 times more Vitamin B9 and 56 times more Vitamin K than Watermelon.
• While 7 oz of Raw Watermelon contain more Vitamin A and 1.8 times more Vitamin C than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Watermelon have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Watermelon:

• 7 ounces of Red Kidney Beans have 11.9 times more Calcium, 16.6 times more Copper, 27.9 times more Iron, 13.8 times more Magnesium, 29.2 times more Manganese, 36.9 times more Phosphorus, 12.1 times more Potassium, 8 times more Selenium and 27.9 times more Zinc than Watermelon.
• While 7 oz of Raw Watermelon contain 7.8 times more Water than Raw Red Kidney Beans.
• 7 ounces of Watermelon lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw Watermelon lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 11.2 times more Energy, more Omega 3, 8.1 times more Carbohydrate, 38 times more Fiber and 36.9 times more Protein than Watermelon.
• While 7 oz of Raw Watermelon contain 3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Watermelon provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Raw Watermelon provide inadequate amounts of Omega 6 in seven ounces.