Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Grape juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%

Macro Nutrients

	Boiled Kidney Beans	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	17.4% 504kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	77.7% 56.4g	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	40.3% 29.2g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	67% 25.4g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	9.77% 0.13mg	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	129% 516μg	0% 0μg	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	110% 99mg	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	0.79% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.7% 548μg	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	110% 8.8mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	41.2% 0.95mg	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	78.2% 548mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.07% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Boiled All Types Kidney Beans have 9.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.3 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9 and 21 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 20.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Grape juice, canned or bottled, unsweetened, with added ascorbic acid:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 12 times more Copper, 8.9 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 9.9 times more Phosphorus, 3.9 times more Potassium, more Selenium and 14.3 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.1 times more Energy, 34 times more Omega 3, 1.5 times more Carbohydrate, 32 times more Fiber and 23.4 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• While Grape juice, canned or bottled, unsweetened, with added ascorbic acid contains 44.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Grape juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.