Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	37% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	11% 6.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.4% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	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	46% 184μg	27.6% 111μg	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	17.8% 16mg	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	0.28% 0.043mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	290% 2.6mg	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	39.3% 3.15mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	18% 0.41mg	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	28% 196mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	270% 4044mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Canned Grape Leaves:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Canned Grape Leaves.
• While Canned Grape Leaves contain more Vitamin A, 6.3 times more Vitamin B2, 7.8 times more Vitamin B3, 19.4 times more Vitamin B5, 9.4 times more Vitamin C, 59.7 times more Vitamin E and 11.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Grape Leaves have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Canned Grape Leaves:

• Boiled All Types Kidney Beans have 3 times more Magnesium, 1.5 times more Manganese, 4.1 times more Phosphorus, 14 times more Potassium, 1.2 times more Selenium and 2.5 times more Zinc than Canned Grape Leaves.
• While Canned Grape Leaves contain 8.3 times more Calcium, 8.5 times more Copper, 1.3 times more Iron and 2853 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Grape Leaves have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Energy, 1.9 times more Carbohydrate and 2 times more Protein than Canned Grape Leaves.
• While Canned Grape Leaves contain 3.9 times more Fat, 5 times more Omega 3 and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.