Comparing Nutrients in 300 calories Canned Kidney Beans VS Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids

Weight per 300 calories

• Canned Kidney Beans: 357g
• Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids: 395g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	1.73% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	104% 75g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	6.23% 2.37g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	1.3% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	9.87% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	3.24% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	19.7% 0.26mg	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	32% 129μg	2.96% 12μg	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	4.76% 4.3mg	4.4% 3.95mg	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	0.48% 0.071mg	3.42% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	32.2% 38.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	12% 121mg	3.95% 39.5mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	23.7% 0.21mg	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	52.2% 4.18mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	5.64% 23.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.52% 0.15mg	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	46% 321mg	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	0.72% 0.39μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	1.3% 19.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	7.53% 279g	8.5% 314g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Grapes, Canned, Thompson Seedless, Heavy Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• 300 calories of Canned Kidney Beans have 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B5 and 10.9 times more Vitamin B9 than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While 300 kcal of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain 2.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids:

• 300 calories of Canned Kidney Beans have 3.1 times more Calcium, 2.3 times more Copper, 4.1 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 53.6 times more Sodium and 8.3 times more Zinc than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain similar levels of Iron and Water per 300 calories.
• 300 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 10.6 times more Omega 3, 6.5 times more Fiber and 9.8 times more Protein than Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids.
• While 300 kcal of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids contain 1.5 times more Carbohydrate and 11.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.