Comparing Nutrients in 1 pound White Grapefruit VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	White Grapefruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.16% 150kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	45.7% 33g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	13% 5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	28% 0.36mg	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	11.3% 45.4μg	26% 104μg	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	168% 151mg	4.03% 3.63mg	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	3.93% 0.59mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	74% 0.67mg	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	3.4% 0.27mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	2.56% 0.059mg	57.4% 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	5.2% 36.3mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 410g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: White Grapefruit VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of White Grapefruit versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Grapefruit vs Canned Red Kidney Beans with Liquids:

• 1 pound of White Grapefruit has 2.2 times more Vitamin B5 and 41.6 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Raw White Grapefruit.
• 1 pound of White Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw White Grapefruit as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for White Grapefruit vs Canned Red Kidney Beans with Liquids:

• 1 pound of White Grapefruit has 1.3 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Calcium, 2.9 times more Copper, 20.8 times more Iron, 3.3 times more Magnesium, 22.4 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium, more Sodium and 8.9 times more Zinc than Raw White Grapefruit.
• Both White Grapefruit and Canned Red Kidney Beans with Liquids contain similar levels of Water per one pound.
• 1 pound of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Grapefruit has 4 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.5 times more Energy, 10.2 times more Omega 3, 1.8 times more Carbohydrate, 3.9 times more Fiber and 7.6 times more Protein than Raw White Grapefruit.
• 1 pound of White Grapefruit provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw White Grapefruit as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.