Comparing Nutrients in 7 ounces Casaba Melons VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Casaba Melons	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	91% 119g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	4.7% 1.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	60.6% 0.79mg	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	3.97% 16μg	195% 782μg	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	48% 43.3mg	9.92% 8.93mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	243% 2.2mg	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	8.43% 0.67mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	86.3% 2mg	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	1.4% 9.92mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.93% 182g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Casaba Melons vs California Red Kidney Beans:

• 7 ounces of Casaba Melons have 4.8 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 7.1 times more Vitamin B2, 8.9 times more Vitamin B3, 9.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 49.3 times more Vitamin B9 than Raw Casaba Melons.
• 7 ounces of Casaba Melons have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Casaba Melons as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Casaba Melons vs California Red Kidney Beans:

• 7 ounces of Casaba Melons have 7.8 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 17.7 times more Calcium, 18.3 times more Copper, 27.5 times more Iron, 14.5 times more Magnesium, 28.6 times more Manganese, 81 times more Phosphorus, 8.2 times more Potassium, 8 times more Selenium and 36.4 times more Zinc than Raw Casaba Melons.
• 7 ounces of Casaba Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 11.8 times more Energy, 3.8 times more Omega 3, 9.1 times more Carbohydrate, 27.7 times more Fiber and 22 times more Protein than Raw Casaba Melons.
• 7 ounces of Casaba Melons provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Casaba Melons as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.