Comparing Nutrients in 1 kilogram Grape juice, canned or bottled, unsweetened, with added ascorbic acid VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grape juice, canned or bottled, unsweetened, with added ascorbic acid	2%	2%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	175% 228g	130g per day for Men 19-50 years
Sugars	196% 142g	4.4% 3.2g	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	102% 73.6g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	168% 64g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	92% 1.2mg	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	0% 0μg	325% 1300μg	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	278% 250mg	13.3% 12mg	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	0% 0mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	34.5% 1380μg	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	31.3% 2.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	187% 4.3mg	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	20% 140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 845g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Boiled Kidney Beans:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 20.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.3 times more Vitamin B3, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9 and 21 times more Vitamin K than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Grape juice, canned or bottled, unsweetened, with added ascorbic acid vs Boiled Kidney Beans:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 12 times more Copper, 8.9 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 9.9 times more Phosphorus, 3.9 times more Potassium, more Selenium and 14.3 times more Zinc than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.

Comparison of macro-nutrients per 1 kilogram:

• Grape juice, canned or bottled, unsweetened, with added ascorbic acid has 44.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Energy, 34 times more Omega 3, 1.5 times more Carbohydrate, 32 times more Fiber and 23.4 times more Protein than Grape juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Grape juice, canned or bottled, unsweetened, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.