Comparing Nutrients in 7 ounces Red Kidney Beans VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Grapefruit	7%	3%	90%

Macro Nutrients

	Red Kidney Beans	Grapefruit	Recommended Dietary Allowance
Energy	23% 669kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	19% 14g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Grapefruit	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	10.4% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.05% 2μg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	1.04% 0.024mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Grapefruit per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Grapefruit:

• 7 ounces of Red Kidney Beans have 16.9 times more Vitamin B1, 10.8 times more Vitamin B2, 8.4 times more Vitamin B3, 2.8 times more Vitamin B5, 9.5 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin K than Grapefruit.
• While 7 oz of Raw Grapefruit contain more Vitamin A and 7.6 times more Vitamin C than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Grapefruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Grapefruit:

• 7 ounces of Red Kidney Beans have 6.9 times more Calcium, 14.9 times more Copper, 74.3 times more Iron, 17.3 times more Magnesium, 92.6 times more Manganese, 50.8 times more Phosphorus, 9.8 times more Potassium, 10.7 times more Selenium and 39.9 times more Zinc than Grapefruit.
• While 7 oz of Raw Grapefruit contain 7.7 times more Water than Raw Red Kidney Beans.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw Grapefruit lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 10.5 times more Energy, 71.6 times more Omega 3, 7.6 times more Carbohydrate, 13.8 times more Fiber and 35.8 times more Protein than Grapefruit.
• While 7 oz of Raw Grapefruit contain 3.3 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Grapefruit provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Raw Grapefruit provide inadequate amounts of Omega 6 in seven ounces.