Comparing Nutrients in 300 calories Muscadine Grapes VS Boiled California Red Kidney Beans

Weight per 300 calories

• Muscadine Grapes: 526g
• Boiled California Red Kidney Beans: 242g

Boiled California Red 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 California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muscadine Grapes	Boiled California Red 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	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	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	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled California Red 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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	77.7% 0.7mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	33.5% 0.77mg	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	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	31.4% 1068mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	5.26% 0.58mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	12% 444g	4.38% 162g	3700g per day for Men 19-50 years

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

• Raw Muscadine Grapes have 52.6 times more Vitamin B2 and 11.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 17 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 300 kcal.

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

• Raw Muscadine Grapes have 1.2 times more Calcium, 13.5 times more Manganese and 2.7 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.3 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus and 3.6 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled California Red Kidney Beans have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Muscadine Grapes have 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.2 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled California Red Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Muscadine Grapes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.