Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Canned Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Energy	29% 840kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	82% 107g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	95% 69g	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	24.4% 17.7g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 35g	g per day for Men 19-50 years
Fiber	113% 43g	42% 16g	38g per day for Men 19-50 years
Protein	93% 52.2g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	NA	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	40.8% 0.53mg	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	32.5% 130μg	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	347% 312mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Calcium	34% 340mg	22% 220mg	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	9.57% 0.22mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pink Grapefruit:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Raw Pink and Red Grapefruit.
• While Raw Pink and Red Grapefruit contains 1.9 times more Vitamin B5 and 26 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pink Grapefruit:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 4.2 times more Copper, 14.6 times more Iron, 3 times more Magnesium, 7.6 times more Manganese, 5 times more Phosphorus, 1.8 times more Potassium, 9 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Pink and Red Grapefruit.
• Both Canned All Types Kidney Beans and Raw Pink and Red Grapefruit have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2 times more Energy, 10.3 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 6.8 times more Protein than Raw Pink and Red Grapefruit.
• While Raw Pink and Red Grapefruit contains 3.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Pink and Red Grapefruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.