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

Macros Ratio

	Protein	Fat	Carbs
American Type Grapes	3%	4%	93%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	American Type Grapes	Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 670kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	471% 613g	130g per day for Men 19-50 years
Sugars	224% 163g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	402% 225g	56g per day for Men 19-50 years

Vitamins

	American Type Grapes	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	American Type Grapes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	22% 813g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of American Type Grapes versus 1 kg of 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 Red Kidney Beans:

• 1 kilogram of American Type Grapes has 2.6 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6.6 times more Vitamin B1, 3.8 times more Vitamin B2, 7 times more Vitamin B3, 32.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 98.5 times more Vitamin B9 than Raw American Type Grapes.
• Both American Type Grapes and Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of American Type Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw American Type Grapes as well as Raw 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 Red Kidney Beans:

• 1 kilogram of American Type Grapes has 6.9 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.9 times more Calcium, 17.5 times more Copper, 23.1 times more Iron, 27.6 times more Magnesium, 1.5 times more Manganese, 40.6 times more Phosphorus, 7.1 times more Potassium, 32 times more Selenium and 69.8 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 7.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5 times more Energy, 14.9 times more Omega 3, 3.6 times more Carbohydrate, 16.9 times more Fiber and 35.8 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.