Comparing Nutrients in 1 kilogram American Type Grapes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	American Type Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23% 670kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	112% 145g	130g per day for Men 19-50 years
Sugars	224% 163g	25.5% 18.5g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	113% 43g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	57% 0.74mg	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	10% 40μg	90% 360μg	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	44.4% 40mg	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	12.7% 1.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	150% 1.35mg	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	36.3% 2.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	73% 1.68mg	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	14.3% 100mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22% 813g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of American Type Grapes vs Canned Kidney Beans:

• Raw American Type Grapes have 1.5 times more Vitamin B6, 3.3 times more Vitamin C, 9.5 times more Vitamin E and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 5.8 times more Vitamin B5 and 9 times more Vitamin B9 than Raw American Type Grapes.
• Both Raw American Type Grapes and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw American Type Grapes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for American Type Grapes vs Canned Kidney Beans:

• Raw American Type Grapes have 4.3 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 3.4 times more Copper, 4 times more Iron, 5.4 times more Magnesium, 9 times more Phosphorus, 9 times more Selenium, 148 times more Sodium and 11.5 times more Zinc than Raw American Type Grapes.
• Both Raw American Type Grapes and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw American Type Grapes have 8.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Energy, 3.4 times more Omega 3, 4.8 times more Fiber and 8.3 times more Protein than Raw American Type Grapes.
• Both Raw American Type Grapes and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw American Type Grapes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.