Comparing Nutrients in 1 pound Muscadine Grapes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Muscadine Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 259kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 17.8g	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	% 16.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 8.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	2.27% 9.07μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.8% 29.5mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.8% 168mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	68% 0.61mg	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	14.7% 1.18mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	33% 0.76mg	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	15.6% 109mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.3% 382g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muscadine Grapes vs Canned Kidney Beans:

• Raw Muscadine Grapes have 29.4 times more Vitamin B2 and 5.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 18 times more Vitamin B9 than Raw Muscadine Grapes.

Comparing minerals per 1 pound for Muscadine Grapes vs Canned Kidney Beans:

• Raw Muscadine Grapes have 11.7 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.5 times more Iron, 1.9 times more Magnesium, 3.8 times more Phosphorus, 296 times more Sodium and 4.2 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Muscadine Grapes have more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy and 6.4 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Canned All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Raw Muscadine Grapes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.