Comparing Nutrients in 14 ounces Raspberries Puree VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	7.53% 218kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	69.6% 90g	130g per day for Men 19-50 years
Sugars	36% 26g	1.75% 1.27g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	45% 17g	67% 25.4g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	36.6% 0.48mg	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	29.8% 119μg	129% 516μg	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	64.4% 58mg	5.3% 4.76mg	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	20.4% 3.06mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	95% 0.86mg	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	34.2% 2.74mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	74.2% 1.7mg	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	17% 119mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.2% 341g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Boiled Kidney Beans:

• Raspberries Puree with Seeds have 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 12.2 times more Vitamin C and 25.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Raspberries Puree vs Boiled Kidney Beans:

• Raspberries Puree with Seeds have 1.6 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 4.6 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 14 ounces:

• Raspberries Puree with Seeds have 1.9 times more Fat and 20.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Energy, 6.1 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Fiber and 7.9 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.