Comparing Nutrients in 14 ounces Pink Grapefruit VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pink Grapefruit	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.3g	183% 237g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	9.7% 7.03g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	260% 99g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	13% 51.6μg	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	138% 124mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	485% 4.37mg	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	3.97% 0.32mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	173% 3.97mg	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	10.2% 71.4mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.45% 350g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pink Grapefruit VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Pink Grapefruit vs California Red Kidney Beans:

• 14 ounces of Pink Grapefruit have more Vitamin A and 6.9 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 12.3 times more Vitamin B1, 7.1 times more Vitamin B2, 10.1 times more Vitamin B3, 3 times more Vitamin B5, 7.5 times more Vitamin B6 and 30.3 times more Vitamin B9 than Raw Pink and Red Grapefruit.
• 14 ounces of Pink Grapefruit have insufficient amounts of Vitamin B3
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Pink and Red Grapefruit as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pink Grapefruit vs California Red Kidney Beans:

• 14 ounces of Pink Grapefruit have 7.5 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 8.9 times more Calcium, 34.4 times more Copper, 116.9 times more Iron, 17.8 times more Magnesium, 45.5 times more Manganese, 22.5 times more Phosphorus, 11 times more Potassium, 32 times more Selenium and 36.4 times more Zinc than Raw Pink and Red Grapefruit.
• 14 ounces of Pink Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 7.9 times more Energy, 10.5 times more Omega 3, 5.6 times more Carbohydrate, 15.6 times more Fiber and 31.6 times more Protein than Raw Pink and Red Grapefruit.
• 14 ounces of Pink Grapefruit provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pink and Red Grapefruit as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.