Comparing Nutrients in 5 ounces Muscadine Grapes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	7.66% 5.56g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	0.71% 2.83μg	46% 184μg	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	10.2% 9.2mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	34% 0.31mg	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	4.6% 0.37mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	26.5% 0.61mg	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	4.86% 34mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.23% 119g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muscadine Grapes vs Boiled Kidney Beans:

• Raw Muscadine Grapes have 25.9 times more Vitamin B2 and 5.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 65 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Muscadine Grapes vs Boiled Kidney Beans:

• Raw Muscadine Grapes have 4.6 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper, 8.5 times more Iron, 3 times more Magnesium, 5.8 times more Phosphorus, 2 times more Potassium and 9.1 times more Zinc than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes and Boiled All Types Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans contain 2.2 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 10.7 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.