Comparing Nutrients in 14 ounces Raspberries Puree VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raspberries Puree	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	7.53% 218kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	45.3% 59g	130g per day for Men 19-50 years
Sugars	36% 26g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 7.34g	g per day for Men 19-50 years
Fiber	45% 17g	45% 17g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.13% 91mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	30.4% 1032mg	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	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.2% 341g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Raspberries Puree versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Raspberries Puree have 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 1.3 times more Vitamin B9, 18.3 times more Vitamin C and 38.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Vitamin B1 and 2.2 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Raspberries Puree with Seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Raspberries Puree vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Raspberries Puree have 2.3 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 3.5 times more Phosphorus, 1.3 times more Potassium, 64 times more Sodium and 2 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raspberries Puree have 3.5 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate and 4.7 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raspberries Puree with Seeds as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.