Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Watermelon

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Watermelon: 333g

Boiled California Red Kidney Beans have 4.1 times more energy per 100g than Watermelon. It has average energy density when compared to other foods. Raw Watermelon having low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Watermelon?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Watermelon	7%	4%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.4% 25g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.7g	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	15.4% 11g	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	% 5.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.03g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	13% 7.36g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	11.5% 0.15mg	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	15% 59.7μg	2.5% 10μg	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	1.08% 0.97mg	30% 27mg	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	1.1% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.28% 0.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Watermelon	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	2.33% 23.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5μg	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	30% 2.4mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	5.5% 0.13mg	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	15.8% 110mg	5.24% 36.7mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	1.46% 54g	8.24% 305g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Watermelon Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Watermelon?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Watermelon:

• 100 calories of Boiled California Red Kidney Beans have 6 times more Vitamin B9 than Watermelon.
• While 100 kcal of Raw Watermelon contain more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 27.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watermelon provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Watermelon have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Watermelon:

• 100 calories of Boiled California Red Kidney Beans have 2.3 times more Calcium, 1.7 times more Copper, 3 times more Iron, 2 times more Manganese, 3 times more Phosphorus and 2.1 times more Zinc than Watermelon.
• While 100 kcal of Raw Watermelon contain 1.4 times more Selenium and 5.6 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watermelon contain similar levels of Magnesium and Potassium per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 5.6 times more Fiber and 3.6 times more Protein than Watermelon.
• While 100 kcal of Raw Watermelon contain 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Watermelon offer comparable quantities of Energy per 100 calories.
• Both Boiled California Red Kidney Beans as well as Raw Watermelon provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.