Comparing Nutrients in 14 ounces Muscadine Grapes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.8% 226kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.3g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	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	21.5% 15.6g	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	% 14.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.26g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	260% 99g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	2% 7.94μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	52.5% 0.47mg	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	13% 1.03mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	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	13.6% 95mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.04% 335g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muscadine Grapes vs California Red Kidney Beans:

• Raw Muscadine Grapes have 6.8 times more Vitamin B2 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 197 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Muscadine Grapes vs California Red Kidney Beans:

• Raw Muscadine Grapes have 2 times more Manganese and 7.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 9.2 times more Copper, 36 times more Iron, 11.4 times more Magnesium, 16.9 times more Phosphorus, 7.3 times more Potassium and 23.2 times more Zinc than Raw Muscadine Grapes.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 5.8 times more Energy, 4.3 times more Carbohydrate, 6.4 times more Fiber and 30.1 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.