Comparing Nutrients in 7 ounces Grapefruit, sections, canned, light syrup pack, solids and liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, light syrup pack, solids and liquids	3%	1%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	41% 30g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2% 1.1g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	11.3% 0.15mg	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	4.47% 18μg	18% 71.4μg	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	47% 42.3mg	2.65% 2.4mg	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	1.2% 0.18mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit, sections, canned, light syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	29.8% 0.27mg	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	9.92% 0.79mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	14.5% 0.33mg	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	2.83% 20mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, light syrup pack, solids and liquids VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapefruit, sections, canned, light syrup pack, solids and liquids versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids vs Canned Kidney Beans:

• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids have 17.8 times more Vitamin C than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids and Canned Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Grapefruit, sections, canned, light syrup pack, solids and liquids vs Canned Kidney Beans:

• 7 oz of Canned All Types Kidney Beans contain 2.4 times more Calcium, 2 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 24 times more Manganese, 9 times more Phosphorus, 1.8 times more Potassium, 148 times more Sodium and 5.8 times more Zinc than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids and Canned Kidney Beans contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus and Zinc
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids have 8.1 times more Sugars than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.4 times more Energy, 16.4 times more Omega 3, 10.8 times more Fiber and 9.3 times more Protein than Grapefruit, sections, canned, light syrup pack, solids and liquids.
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids and Canned Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Grapefruit, sections, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Fiber and Protein
• Both Grapefruit, sections, canned, light syrup pack, solids and liquids as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.