Comparing Nutrients in 1 kilogram Grapes, canned, thompson seedless, water pack, solids and liquids VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grapes, canned, thompson seedless, water pack, solids and liquids	5%	2%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Grapes, canned, thompson seedless, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 400kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	460% 598g	130g per day for Men 19-50 years
Sugars	134% 97g	NA	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	15.8% 6g	655% 249g	38g per day for Men 19-50 years
Protein	8.93% 5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Grapes, canned, thompson seedless, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	7.5% 30μg	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	11% 10mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapes, canned, thompson seedless, water pack, solids and liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	1222% 11mg	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	123% 9.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	435% 10mg	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	25.7% 180mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24% 888g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapes, canned, thompson seedless, water pack, solids and liquids VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Grapes, canned, thompson seedless, water pack, solids and liquids versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 17.1 times more Vitamin B1, 9.5 times more Vitamin B2, 15.8 times more Vitamin B3, 19 times more Vitamin B5, 6.1 times more Vitamin B6, 131.3 times more Vitamin B9 and 4.5 times more Vitamin C than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Grapes, canned, thompson seedless, water pack, solids and liquids vs California Red Kidney Beans:

• 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids has 7.6 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 19.5 times more Calcium, 19.6 times more Copper, 9.5 times more Iron, 26.7 times more Magnesium, 25.6 times more Manganese, 22.5 times more Phosphorus, 13.9 times more Potassium, 32 times more Selenium and 51 times more Zinc than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 8.3 times more Energy, 12 times more Omega 3, 5.8 times more Carbohydrate, 41.5 times more Fiber and 48.7 times more Protein than Grapes, canned, thompson seedless, water pack, solids and liquids.
• 1 kilogram of Grapes, canned, thompson seedless, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Grapes, canned, thompson seedless, water pack, solids and liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.