Comparing Nutrients in 300 calories Red Kidney Beans VS Grapefruit, sections, canned, juice pack, solids and liquids

Weight per 300 calories

• Red Kidney Beans: 89g
• Grapefruit, sections, canned, juice pack, solids and liquids: 811g

Red Kidney Beans have 9.1 times more energy per 100g than Grapefruit, sections, canned, juice pack, solids and liquids. It has high energy density when compared to other foods. Grapefruit, sections, canned, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Grapefruit, sections, canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%

Macro Nutrients

	Red Kidney Beans	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.03% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	98% 71.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.6% 13.5g	8.53% 3.24g	38g per day for Men 19-50 years
Protein	36% 20g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	19.6% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	12.5% 0.16mg	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	87.7% 351μg	18.2% 73μg	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	4.45% 4mg	305% 275mg	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	1.25% 0.19mg	4.86% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Grapefruit, sections, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	7.4% 74mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	2.47% 0.057mg	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	51.6% 361mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	3.8% 56.8mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	19.7% 727g	3700g per day for Men 19-50 years

Red Kidney Beans VS Grapefruit, Sections, Canned, Juice Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Grapefruit, sections, canned, juice pack, solids and liquids?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Grapefruit, sections, canned, juice pack, solids and liquids:

• 300 calories of Red Kidney Beans have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Grapefruit, sections, canned, juice pack, solids and liquids.
• While 300 kcal of Grapefruit, sections, canned, juice pack, solids and liquids contain 1.4 times more Vitamin B5 and 68.6 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Grapefruit, sections, canned, juice pack, solids and liquids provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Grapefruit, sections, canned, juice pack, solids and liquids:

• 300 calories of Red Kidney Beans have 2.1 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 17.4 times more Manganese, 3.7 times more Phosphorus and 3.8 times more Zinc than Grapefruit, sections, canned, juice pack, solids and liquids.
• While 300 kcal of Grapefruit, sections, canned, juice pack, solids and liquids contain 1.6 times more Calcium, 2.6 times more Selenium and 69.5 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Grapefruit, sections, canned, juice pack, solids and liquids contain similar levels of Potassium per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 9.8 times more Omega 3, 4.2 times more Fiber and 3.5 times more Protein than Grapefruit, sections, canned, juice pack, solids and liquids.
• While 300 kcal of Grapefruit, sections, canned, juice pack, solids and liquids contain 1.4 times more Carbohydrate and 38.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Grapefruit, sections, canned, juice pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.