Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	29% 840kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	151% 197g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	263% 191g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	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	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	50% 0.65mg	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	7.5% 30μg	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	11% 10mg	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	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	60% 0.54mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	16.5% 0.38mg	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	30.3% 1030mg	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	3.33% 50mg	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	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Kidney Beans has 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 12 times more Vitamin B9 than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While 1 kg of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contains 2.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Kidney Beans has 3.4 times more Calcium, 2.5 times more Copper, 1.2 times more Iron, 4.5 times more Magnesium, 4.4 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, 59.2 times more Sodium and 9.2 times more Zinc than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese and Zinc
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 11.7 times more Omega 3, 7.2 times more Fiber and 10.9 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While 1 kg of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contains 1.4 times more Carbohydrate and 10.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.