Comparing Nutrients in 100 grams Canned Kidney Beans VS White Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Canned Kidney Beans	White Grapefruit	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	6.47% 8.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	10% 7.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	White Grapefruit	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	3.3% 0.043mg	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	9% 36μg	2.5% 10μg	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	1.33% 1.2mg	37% 33.3mg	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	0.13% 0.02mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	White Grapefruit	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	5.56% 0.05mg	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	14.6% 1.17mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	0.57% 0.013mg	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	13% 90mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.45% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS White Grapefruit per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of White Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs White Grapefruit:

• 100 grams of Canned Kidney Beans have 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin K than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 2.1 times more Vitamin B5 and 27.8 times more Vitamin C than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of White Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Raw White Grapefruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs White Grapefruit:

• 100 grams of Canned Kidney Beans have 2.8 times more Calcium, 2.7 times more Copper, 19.5 times more Iron, 3 times more Magnesium, 12.9 times more Manganese, 11.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 6.6 times more Zinc than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 1.6 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and White Grapefruit contain similar levels of Water per 100 grams.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 grams of White Grapefruit lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 2.5 times more Energy, 16.4 times more Omega 3, 1.7 times more Carbohydrate, 3.9 times more Fiber and 7.6 times more Protein than White Grapefruit.
• While 100 g of Raw White Grapefruit contain 4 times more Sugars than Canned All Types Kidney Beans.
• 100 grams of White Grapefruit provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Raw White Grapefruit provide inadequate amounts of Omega 6 in 100 grams.