Comparing Nutrients in 1 kilogram American Type Grapes VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	American Type Grapes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 670kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	175% 228g	130g per day for Men 19-50 years
Sugars	224% 163g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	195% 74g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	10% 40μg	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	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	22% 813g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: American Type Grapes VS Boiled Red Kidney Beans per 1 kg

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

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

• 1 kilogram of American Type Grapes has 3.3 times more Vitamin C and 1.7 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 9.2 times more Vitamin B5 and 32.5 times more Vitamin B9 than Raw American Type Grapes.
• Both American Type Grapes and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw American Type Grapes as well as Boiled Red Kidney Beans 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 Boiled Red Kidney Beans:

• 1 kilogram of American Type Grapes has 1.5 times more Manganese and 1.2 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Calcium, 6.1 times more Copper, 10.1 times more Iron, 9 times more Magnesium, 14.2 times more Phosphorus, 2.1 times more Potassium, 12 times more Selenium and 26.8 times more Zinc than Raw American Type Grapes.
• 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 50.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.9 times more Energy, 7 times more Omega 3, 1.3 times more Carbohydrate, 8.2 times more Fiber and 13.8 times more Protein than Raw American Type Grapes.
• 1 kilogram of American Type Grapes provide inadequate amounts of Omega 3 and Protein
• Both Raw American Type Grapes as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.