Comparing Nutrients in 1 pound Red Or Green Grapes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Red Or Green Grapes	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.8% 313kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	214% 278g	130g per day for Men 19-50 years
Sugars	97% 70.2g	13% 9.53g	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	51% 37g	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	% 32.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	181% 69g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Red 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	26% 0.31mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	139% 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	2.27% 9.07μg	447% 1787μg	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	16% 14.5mg	22.7% 20.4mg	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	5.75% 0.86mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	0.25% 9.98μg	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	20.4% 1.63mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	219% 5.04mg	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	13% 91mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.87% 365g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Red Or Green Grapes vs Red Kidney Beans:

• 1 pound of Red Or Green Grapes has 2.6 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 8.8 times more Vitamin B1, 3.1 times more Vitamin B2, 11.2 times more Vitamin B3, 15.6 times more Vitamin B5, 4.6 times more Vitamin B6, 197 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Or Green Grapes vs Red Kidney Beans:

• 1 pound of Red Or Green Grapes has 6.9 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 8.3 times more Calcium, 5.5 times more Copper, 18.6 times more Iron, 19.7 times more Magnesium, 15.6 times more Manganese, 20.3 times more Phosphorus, 7.1 times more Potassium, 32 times more Selenium and 39.9 times more Zinc than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Or Green Grapes has 7.4 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.9 times more Energy, 32.5 times more Omega 3, 3.4 times more Carbohydrate, 16.9 times more Fiber and 31.3 times more Protein than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Or Green Grapes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.