Comparing Nutrients in 14 ounces Raspberries Puree VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raspberries Puree	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.53% 218kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	36% 26g	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	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	97% 37g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Royal Red 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	31.4% 0.38mg	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	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	31.8% 0.41mg	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	73.4% 294μg	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	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

	Raspberries Puree	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	116% 1.04mg	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	137% 11mg	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	44% 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	17% 119mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	9.2% 341g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Boiled Royal Red Kidney Beans per 14 oz

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

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

• 14 ounces of Raspberries Puree have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 12.2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 2.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Raspberries Puree have 2.7 times more Manganese and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Calcium, 3 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 4.7 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Royal Red Kidney Beans contain 2.2 times more Energy, 2 times more Omega 3, 1.9 times more Carbohydrate, 2.2 times more Fiber and 8.6 times more Protein than Raspberries Puree with Seeds.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raspberries Puree with Seeds as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.