Comparing Nutrients in 100 calories California Red Kidney Beans VS Canned Grape Leaves

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Canned Grape Leaves: 145g

California Red Kidney Beans have 4.8 times more energy per 100g than Canned Grape Leaves. It has high energy density when compared to other foods. Canned Grape Leaves having low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Canned Grape Leaves?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	California Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	2.94% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	76.4% 1.22g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13% 17g	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	20% 7.55g	37.8% 14.3g	38g per day for Men 19-50 years
Protein	13% 7.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.4% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	7.73% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	15% 0.2mg	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	30% 119μg	28.3% 113μg	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	1.5% 1.36mg	18% 16.4mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	5.9% 59mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	296% 2.67mg	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	35.4% 2.83mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	4.83% 20.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	18.3% 0.42mg	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	17.5% 123mg	7.04% 49.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.37% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	276% 4135mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Canned Grape Leaves:

• Raw California Red Kidney Beans have 1.7 times more Vitamin B1 than Canned Grape Leaves.
• While Canned Grape Leaves contain more Vitamin A, 7.9 times more Vitamin B2, 10.5 times more Vitamin B3, 26.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 12 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Grape Leaves have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Canned Grape Leaves:

• Raw California Red Kidney Beans have 2.4 times more Magnesium, 2.5 times more Phosphorus, 10.7 times more Potassium and 1.3 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 7.1 times more Calcium, 8 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.3 times more Selenium, 1240.4 times more Sodium and 31 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Canned Grape Leaves contain 37.7 times more Fat, 41.4 times more Saturated Fat, 48 times more Omega 3, 12.9 times more Omega 6 and 1.9 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Canned Grape Leaves have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw California Red Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.