Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	6%	15%	79%

Macro Nutrients

	Canned Kidney Beans	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Energy	29% 840kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	57.8% 75g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	106% 77g	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	0% 0g	44.6% 32.3g	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	% 0g	% 30.7g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 13g	g per day for Men 19-50 years
Fiber	113% 43g	15.8% 6g	38g per day for Men 19-50 years
Protein	93% 52.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	28.5% 0.37mg	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	90% 360μg	37.5% 150μg	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	13.3% 12mg	346% 311mg	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	1.33% 0.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	35.6% 0.32mg	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	146% 11.7mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	8.26% 0.19mg	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	129% 900mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21% 780g	24.6% 910g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Canned All Types Kidney Beans have 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 2 times more Vitamin B5, 25.9 times more Vitamin C and 10.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY:

• Canned All Types Kidney Beans have 2.3 times more Calcium, 4.2 times more Copper, 14.6 times more Iron, 3 times more Magnesium, 8.8 times more Manganese, 5.3 times more Phosphorus, 1.7 times more Potassium, 148 times more Sodium and 9.2 times more Zinc than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• Both Canned All Types Kidney Beans and Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.3 times more Energy, 1.9 times more Carbohydrate, 7.2 times more Fiber and 9.7 times more Protein than Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY.
• While Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY contains 4.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.