Comparing Nutrients in 500 calories California Red Kidney Beans VS Grapefruit, sections, canned, water pack, solids and liquids

Weight per 500 calories

• California Red Kidney Beans: 152g
• Grapefruit, sections, canned, water pack, solids and liquids: 1389g

California Red Kidney Beans have 9.2 times more energy per 100g than Grapefruit, sections, canned, water pack, solids and liquids. It has high energy density when compared to other foods. Grapefruit, sections, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Grapefruit, sections, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Grapefruit, sections, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	California Red Kidney Beans	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	99% 37.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	66% 37g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Grapefruit, sections, canned, water 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	66.8% 0.8mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	21.4% 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	149% 597μg	31.3% 125μg	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	7.58% 6.8mg	336% 303mg	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	NA	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Grapefruit, sections, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	29.5% 295mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	103% 0.93mg	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	177% 14mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	4.23% 0.097mg	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	87.7% 614mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	54% 1833mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.48% 18g	33.7% 1248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 1.4 times more Vitamin B5 and 44.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Grapefruit, sections, canned, water pack, solids and liquids:

• Raw California Red Kidney Beans have 1.4 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 15.6 times more Manganese, 4.4 times more Phosphorus, 1.2 times more Potassium and 3.1 times more Zinc than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 2.6 times more Selenium and 70.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.8 times more Omega 3, 6.8 times more Fiber and 4.6 times more Protein than Grapefruit, sections, canned, water pack, solids and liquids.
• While Grapefruit, sections, canned, water pack, solids and liquids contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Grapefruit, sections, canned, water pack, solids and liquids have similar amounts of Energy per 500 kcal.
• Both Raw California Red Kidney Beans as well as Grapefruit, sections, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.