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

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	American Type Grapes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	23% 670kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	114% 148g	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	14% 140mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	22% 813g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of American Type Grapes versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of American Type Grapes has 1.4 times more Vitamin B6, 5 times more Vitamin C and 3.6 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.8 times more Vitamin B9 than Raw American Type Grapes.
• Both American Type Grapes and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw American Type Grapes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of American Type Grapes has 2.5 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Calcium, 3.7 times more Copper, 4.3 times more Iron, 6 times more Magnesium, 10.6 times more Phosphorus, 1.4 times more Potassium, 11 times more Selenium, 128 times more Sodium and 15.5 times more Zinc than Raw American Type Grapes.
• Both American Type Grapes and Canned Red Kidney Beans with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of American Type Grapes lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of American Type Grapes has 8.8 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Omega 3, 4.8 times more Fiber and 8.3 times more Protein than Raw American Type Grapes.
• Both American Type Grapes and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of American Type Grapes provide inadequate amounts of Omega 3 and Protein
• Both Raw American Type Grapes as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.