Comparing Nutrients in 7 ounces Watermelon Seed Kernels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Watermelon Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	38% 1105kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	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	23.4% 30.4g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	100% 56.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	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	31.4% 0.38mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	28.8% 115μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	181% 14.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	243% 1022mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	214% 1498mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Dried Watermelon Seed Kernels have 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 4.5 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Watermelon Seed Kernels have 3.2 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 9 times more Sodium and 4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 1.6 times more Copper, 1.3 times more Iron and 2.3 times more Potassium than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Watermelon Seed Kernels have 1.7 times more Energy, 189.5 times more Fat, 271.6 times more Saturated Fat and 520.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Carbohydrate than Dried Watermelon Seed Kernels.
• Both Dried Watermelon Seed Kernels and Raw California Red Kidney Beans have similar amounts of Protein per 7 oz.
• Both Dried Watermelon Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.