Comparing Nutrients in 14 ounces Grape Leaves VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Grape Leaves	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	187% 243g	130g per day for Men 19-50 years
Sugars	34.5% 25g	11.5% 8.33g	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	115% 43.7g	159% 60.3g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	607% 5461μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.37mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	121% 1.58mg	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	82.4% 329μg	391% 1564μg	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	49% 44mg	20% 18mg	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	53% 7.94mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Red Kidney Beans	Recommended Dietary Allowance
Calcium	144% 1441mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	130% 10.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	192% 4.4mg	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	51.6% 361mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.86% 291g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Grape Leaves VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Grape Leaves versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Grape Leaves have more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 9.5 times more Vitamin E and 19.4 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 15.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 4.7 times more Vitamin B9 than Raw Grape Leaves.
• Both Grape Leaves and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Grape Leaves as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Grape Leaves have 4.4 times more Calcium and 2.6 times more Manganese than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 5 times more Potassium, 3.6 times more Selenium and 4.2 times more Zinc than Raw Grape Leaves.
• 14 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Grape Leaves have 2 times more Fat, 2.4 times more Omega 3 and 3 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.6 times more Energy, 3.5 times more Carbohydrate, 1.4 times more Fiber and 4 times more Protein than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.