Comparing Nutrients in 14 ounces California Red Kidney Beans VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	45% 1310kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	209% 152g	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	110% 79.8g	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	% 68g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	260% 99g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	173% 97g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	76.3% 0.99mg	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	391% 1564μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	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

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	77.4% 774mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	61% 0.55mg	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	464% 37mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	806% 18.5mg	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	230% 1607mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	138% 4675mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 8.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 2 times more Calcium, 8 times more Copper, 8.1 times more Iron, 1.4 times more Magnesium, 4.1 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 4.7 times more Manganese and 3.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.5 times more Energy, 28 times more Omega 3, 22.6 times more Fiber and 8 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 5.4 times more Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raspberry Juice Concentrate have similar amounts of Carbohydrate per 14 oz.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.