Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	11.6% 15g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.77g	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	3.46% 2.5g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.98g	g per day for Men 19-50 years
Fiber	34.7% 13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23% 13g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.13% 82.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.08% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.43% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.78% 0.075mg	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	26.2% 105μg	4.6% 18.4μg	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	49% 44.2mg	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	1.23% 0.18mg	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

	Boiled California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	5.04% 0.045mg	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	53% 4.22mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	1.36% 0.031mg	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	27.7% 194mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Pink Grapefruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Pink Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Pink Grapefruit:

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Pink Grapefruit.
• While 5 oz of Raw Pink and Red Grapefruit contain more Vitamin A and 26 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Pink Grapefruit provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Pink Grapefruit have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Pink Grapefruit:

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Calcium, 9 times more Copper, 37.3 times more Iron, 5.3 times more Magnesium, 14.5 times more Manganese, 7.6 times more Phosphorus, 3.1 times more Potassium, 12 times more Selenium and 12.3 times more Zinc than Pink Grapefruit.
• While 5 oz of Raw Pink and Red Grapefruit contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Pink Grapefruit lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 3 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 5.8 times more Fiber and 11.9 times more Protein than Pink Grapefruit.
• 5 ounces of Pink Grapefruit provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Pink and Red Grapefruit provide inadequate amounts of Omega 6 in five ounces.