Comparing Nutrients in 100 grams California Red Kidney Beans VS Pink Grapefruit

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Energy	11.4% 330kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	2.44% 1.77g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	65.5% 25g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.6% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	1.28% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.08% 0.053mg	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	99% 394μg	3.25% 13μg	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	5% 4.5mg	34.7% 31mg	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	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pink Grapefruit	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	3.56% 0.032mg	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	117% 9.35mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	0.96% 0.022mg	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	58% 405mg	2.57% 18mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Pink Grapefruit:

• Raw California Red Kidney Beans have 12.3 times more Vitamin B1, 7.1 times more Vitamin B2, 10.1 times more Vitamin B3, 3 times more Vitamin B5, 7.5 times more Vitamin B6 and 30.3 times more Vitamin B9 than Raw Pink and Red Grapefruit.
• While Raw Pink and Red Grapefruit contains more Vitamin A and 6.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Pink Grapefruit:

• Raw California Red Kidney Beans have 8.9 times more Calcium, 34.4 times more Copper, 116.9 times more Iron, 17.8 times more Magnesium, 45.5 times more Manganese, 22.5 times more Phosphorus, 11 times more Potassium, 32 times more Selenium and 36.4 times more Zinc than Raw Pink and Red Grapefruit.
• While Raw Pink and Red Grapefruit contains 7.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 7.9 times more Energy, 10.5 times more Omega 3, 5.6 times more Carbohydrate, 15.6 times more Fiber and 31.6 times more Protein than Raw Pink and Red Grapefruit.
• Both Raw California Red Kidney Beans as well as Raw Pink and Red Grapefruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.