Comparing Nutrients in 5 ounces Canned Kidney Beans VS Red Or Green Grapes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Red Or Green Grapes	4%	2%	94%

Macro Nutrients

	Canned Kidney Beans	Red Or Green Grapes	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	30.3% 22g	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	16% 11.5g	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	% 10.2g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.21g	g per day for Men 19-50 years
Fiber	16% 6.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Red Or Green Grapes	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	9.38% 0.12mg	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	12.8% 51μg	0.71% 2.83μg	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	1.9% 1.7mg	5.04% 4.54mg	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	0.19% 0.028mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Red Or Green Grapes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	20.7% 1.66mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	4.38% 0.1mg	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	18.2% 128mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3% 111g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Red Or Green Grapes per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Red Or Green Grapes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Red Or Green Grapes:

• 5 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 18 times more Vitamin B9 than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 1.4 times more Vitamin B2, 2.7 times more Vitamin C and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Red Or Green Grapes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Red Or Green Grapes:

• 5 ounces of Canned Kidney Beans have 3.4 times more Calcium, 3.3 times more Iron, 3.9 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 1.2 times more Potassium, 148 times more Sodium and 6.6 times more Zinc than Red Or Green Grapes.
• Both Canned Kidney Beans and Red Or Green Grapes contain similar levels of Copper and Water per five ounces.
• 5 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Canned All Types Kidney Beans as well as Raw Red Or Green Grapes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.2 times more Energy, 7.5 times more Omega 3, 4.8 times more Fiber and 7.3 times more Protein than Red Or Green Grapes.
• While 5 oz of Raw Red Or Green Grapes contain 8.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Red Or Green Grapes offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Raw Red Or Green Grapes provide inadequate amounts of Omega 6 in five ounces.