Comparing Nutrients in 14 ounces Canned Kidney Beans VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Canned Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Energy	11.5% 333kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	8.06% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	103% 39.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	NA	116% 1044μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	339% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	41.5% 0.54mg	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	35.7% 143μg	77.4% 310μg	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	5.3% 4.76mg	50% 45mg	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	0.53% 0.079mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	322% 386μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	13.5% 135mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	812% 7.3mg	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	58% 4.64mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	50% 1.15mg	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	51% 357mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	755% 11323mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.37% 310g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Canned Grape Leaves:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1 than Canned Grape Leaves.
• While Canned Grape Leaves contain 7.1 times more Vitamin B2, 11 times more Vitamin B3, 30.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9, 9.4 times more Vitamin C, 89.5 times more Vitamin E and 23.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Canned Grape Leaves:

• Canned All Types Kidney Beans have 1.9 times more Magnesium, 2.6 times more Phosphorus and 8.2 times more Potassium than Canned Grape Leaves.
• While Canned Grape Leaves contain 8.5 times more Calcium, 13.6 times more Copper, 2.5 times more Iron, 1.7 times more Manganese and 9.6 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Grape Leaves have similar amounts of Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.2 times more Protein than Canned Grape Leaves.
• While Canned Grape Leaves contain 3.3 times more Fat, 10.3 times more Omega 3 and 2.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.