Comparing Nutrients in 14 ounces Raspberry Juice Concentrate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30.2% 877kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 7.34g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	21.5% 12g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	22.6% 0.29mg	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	8.93% 35.7μg	35.7% 143μg	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	168% 151mg	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	1.6% 0.24mg	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

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	38.5% 385mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	59.5% 0.54mg	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	57.5% 4.6mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	29% 0.67mg	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	56.7% 397mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.4% 163g	8.37% 310g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 19.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 14 oz.

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

• Raspberry Juice Concentrate has 2.9 times more Calcium, 4.1 times more Magnesium, 27.8 times more Manganese, 5 times more Potassium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 29.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 2.6 times more Energy, 2.2 times more Fat, 3.7 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.