Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Energy	20% 576kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	41% 53g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	118% 45g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	387% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	47.5% 0.62mg	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	147% 590μg	88.5% 354μg	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	6.05% 5.44mg	57% 51.3mg	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	0.91% 0.14mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	368% 441μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	928% 8.35mg	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	126% 10mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	57% 1.3mg	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	89.4% 626mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	863% 12941mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Grape Leaves:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Canned Grape Leaves.
• While Canned Grape Leaves contain more Vitamin A, 6.3 times more Vitamin B2, 7.8 times more Vitamin B3, 19.4 times more Vitamin B5, 9.4 times more Vitamin C, 59.7 times more Vitamin E and 11.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Grape Leaves have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Grape Leaves:

• Boiled All Types Kidney Beans have 3 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 14 times more Potassium, 1.2 times more Selenium and 2.5 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 8.3 times more Calcium, 8.5 times more Copper, 1.3 times more Iron and 2853 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Grape Leaves have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Energy, 1.9 times more Carbohydrate and 2 times more Protein than Canned Grape Leaves.
• While Canned Grape Leaves contain 3.9 times more Fat, 5 times more Omega 3 and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.