Comparing Nutrients in 100 grams Muscadine Grapes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Muscadine Grapes	5%	7%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.97% 57kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	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	5.4% 3.92g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	30.5% 0.4mg	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	0.5% 2μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.22% 6.5mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muscadine Grapes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	122% 1.1mg	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	3.25% 0.26mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	43.5% 1mg	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	3.43% 24mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Muscadine Grapes vs California Red Kidney Beans:

• Raw Muscadine Grapes have 6.8 times more Vitamin B2 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 197 times more Vitamin B9 than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Muscadine Grapes vs California Red Kidney Beans:

• Raw Muscadine Grapes have 2 times more Manganese and 7.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Calcium, 9.2 times more Copper, 36 times more Iron, 11.4 times more Magnesium, 16.9 times more Phosphorus, 7.3 times more Potassium and 23.2 times more Zinc than Raw Muscadine Grapes.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 5.8 times more Energy, 4.3 times more Carbohydrate, 6.4 times more Fiber and 30.1 times more Protein than Raw Muscadine Grapes.
• Both Raw Muscadine Grapes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.