Comparing Nutrients in 14 ounces Canned Kidney Beans VS Pink Grapefruit Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pink Grapefruit Juice with Calcium	5%	16%	79%

Macro Nutrients

	Canned Kidney Beans	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Energy	11.5% 333kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.46% 0.93g	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	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	10% 7.34g	43.6% 31.6g	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	15% 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	% 0g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 10g	g per day for Men 19-50 years
Fiber	45% 17g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	37% 20.7g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Vitamin A	NA	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	13.4% 0.17mg	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	12% 47.6μg	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	98% 88mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pink Grapefruit Juice with Calcium	Recommended Dietary Allowance
Calcium	13.5% 135mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	11.5% 0.1mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	3.28% 0.075mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.74% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Pink Grapefruit Juice with Calcium per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Pink Grapefruit Juice with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Pink Grapefruit Juice with Calcium:

• 14 ounces of Canned Kidney Beans have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin K than Pink Grapefruit Juice with Calcium.
• While 14 oz of Pink or Red Grapefruit Juice with Added Calcium contain 2 times more Vitamin B5 and 18.5 times more Vitamin C than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Pink Grapefruit Juice with Calcium have insufficient amounts of Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Pink or Red Grapefruit Juice with Added Calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Pink Grapefruit Juice with Calcium:

• 14 ounces of Canned Kidney Beans have 5.2 times more Copper, 19.5 times more Iron, 3 times more Magnesium, 8.8 times more Manganese, 5.6 times more Phosphorus, 1.8 times more Potassium, 148 times more Sodium and 11.5 times more Zinc than Pink Grapefruit Juice with Calcium.
• While 14 oz of Pink or Red Grapefruit Juice with Added Calcium contain 4.3 times more Calcium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Pink Grapefruit Juice with Calcium contain similar levels of Water per 14 ounces.
• 14 ounces of Pink Grapefruit Juice with Calcium lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned All Types Kidney Beans as well as Pink or Red Grapefruit Juice with Added Calcium lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.2 times more Energy, 1.3 times more Omega 3, 1.9 times more Carbohydrate, 14.3 times more Fiber and 10.2 times more Protein than Pink Grapefruit Juice with Calcium.
• While 14 oz of Pink or Red Grapefruit Juice with Added Calcium contain 4.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 14 ounces of Pink Grapefruit Juice with Calcium provide inadequate amounts of Energy, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Pink or Red Grapefruit Juice with Added Calcium provide inadequate amounts of Omega 6 in 14 ounces.