Comparing Nutrients in 300 calories Muscadine Grapes VS Boiled Kidney Beans

Weight per 300 calories

• Muscadine Grapes: 526g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Raw Muscadine Grapes, which is average in comparison to other foods. Muscadine Grapes having low energy density.

Which food has more nutrients per 300 calories - Muscadine Grapes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	28.5% 20.6g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.28mg	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	2.63% 10.5μg	76.8% 307μg	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	38% 34.2mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	56.7% 0.51mg	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	17% 1.37mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	44% 1mg	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	18% 126mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	12% 444g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muscadine Grapes vs Boiled Kidney Beans:

• Raw Muscadine Grapes have 57.6 times more Vitamin B2 and 12.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 29.2 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 300 kcal.

Comparing minerals per 300 calories for Muscadine Grapes vs Boiled Kidney Beans:

• Raw Muscadine Grapes have 2.4 times more Calcium, 1.2 times more Copper, 10.2 times more Manganese and 2.8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus and 4.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled All Types Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes have 1.4 times more Carbohydrate and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.8 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Muscadine Grapes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.