Comparing Nutrients in 1 pound Red Kidney Beans VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Red Kidney Beans	Grape Leaves	Recommended Dietary Allowance
Energy	52.7% 1529kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	243% 3.9g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	39.4% 28.6g	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	181% 69g	131% 50g	38g per day for Men 19-50 years
Protein	182% 102g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	693% 6241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	140% 1.8mg	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	447% 1787μg	94% 376μg	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	22.7% 20.4mg	56% 50.3mg	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	6.35% 0.95mg	60.5% 9.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Grape Leaves	Recommended Dietary Allowance
Calcium	37.6% 376mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	563% 13mg	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	263% 1842mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Grape Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Red Kidney Beans has 15.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 4.7 times more Vitamin B9 than Grape Leaves.
• While 1 lb of Raw Grape Leaves contains more Vitamin A, 1.6 times more Vitamin B2, 2.5 times more Vitamin C, 9.5 times more Vitamin E and 19.4 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Grape Leaves provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 1.7 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 4.5 times more Phosphorus, 5 times more Potassium, 3.6 times more Selenium and 4.2 times more Zinc than Grape Leaves.
• While 1 lb of Raw Grape Leaves contains 4.4 times more Calcium and 2.6 times more Manganese than Raw Red Kidney Beans.
• 1 pound of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 3.6 times more Energy, 3.5 times more Carbohydrate, 1.4 times more Fiber and 4 times more Protein than Grape Leaves.
• While 1 lb of Raw Grape Leaves contains 2 times more Fat, 2.4 times more Omega 3 and 3 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in one pound.