Comparing Nutrients in 7 ounces Red Kidney Beans VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Energy	23% 669kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	18% 23.2g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	80% 44.7g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	169% 8.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	20.8% 0.27mg	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	195% 782μg	38.7% 155μg	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	9.92% 8.93mg	25% 22.4mg	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	2.78% 0.42mg	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	16.5% 165mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	25% 0.58mg	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	115% 806mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	377% 5662mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Grape Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Canned Grape Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Canned Grape Leaves:

• 7 ounces of Red Kidney Beans have 9.5 times more Vitamin B1, 2.9 times more Vitamin B6 and 5.1 times more Vitamin B9 than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain more Vitamin A, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.5 times more Vitamin B5, 2.5 times more Vitamin C, 8.5 times more Vitamin E and 17.4 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Canned Grape Leaves:

• 7 ounces of Red Kidney Beans have 2.2 times more Iron, 9.9 times more Magnesium, 3.8 times more Manganese, 11.9 times more Phosphorus, 46.9 times more Potassium, 3.6 times more Selenium and 7 times more Zinc than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 3.5 times more Calcium, 2.6 times more Copper, 237.8 times more Sodium and 6.5 times more Water than Raw Red Kidney Beans.
• 7 ounces of Canned Grape Leaves lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 4.9 times more Energy, 5.2 times more Carbohydrate, 1.5 times more Fiber and 5.3 times more Protein than Canned Grape Leaves.
• While 7 oz of Canned Grape Leaves contain 1.9 times more Fat and 2.4 times more Omega 3 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Canned Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.