Comparing Nutrients in 14 ounces Red Or Green Grapes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Red Or Green Grapes	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.44% 274kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	55.3% 72g	187% 243g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	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	44.5% 32.3g	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	% 28.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	159% 60.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	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	23% 0.27mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	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	5.03% 0.75mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.77% 31μg	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	18% 1.43mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	11.3% 79.4mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	159% 5394mg	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	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.64% 320g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Or Green Grapes 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 Red Or Green Grapes vs Red Kidney Beans:

• 14 ounces of Red Or Green Grapes have 2.6 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 11.2 times more Vitamin B3, 15.6 times more Vitamin B5, 4.6 times more Vitamin B6, 197 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Red Or Green Grapes.
• 14 ounces of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Red Or Green Grapes vs Red Kidney Beans:

• 14 ounces of Red Or Green Grapes have 6.9 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 5.5 times more Copper, 18.6 times more Iron, 19.7 times more Magnesium, 15.6 times more Manganese, 20.3 times more Phosphorus, 7.1 times more Potassium, 32 times more Selenium and 39.9 times more Zinc than Raw Red Or Green Grapes.
• 14 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Or Green Grapes have 7.4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.9 times more Energy, 32.5 times more Omega 3, 3.4 times more Carbohydrate, 16.9 times more Fiber and 31.3 times more Protein than Raw Red Or Green Grapes.
• 14 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.