Comparing Nutrients in 1 pound Muscadine Grapes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.9% 259kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.8% 168mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	389% 8.95mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.3% 382g	8.2% 304g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 25.9 times more Vitamin B2 and 5.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 65 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 1 lb.

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

• Raw Muscadine Grapes have 4.6 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper, 8.5 times more Iron, 3 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium and 9.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans contain 2.2 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 10.7 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.