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

Macros Ratio

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

Macro Nutrients

	Raspberry Juice Concentrate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.2% 877kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	68.4% 89g	130g per day for Men 19-50 years
Sugars	209% 152g	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	110% 79.8g	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	% 68g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	97% 37g	38g per day for Men 19-50 years
Protein	21.5% 12g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	8.93% 35.7μg	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	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	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

	Raspberry Juice Concentrate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38.5% 385mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	806% 18.5mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	138% 4675mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 7.2 times more Vitamin B3, 12.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

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

• Raspberry Juice Concentrate has 1.5 times more Calcium, 2.3 times more Magnesium, 14.7 times more Manganese, 2.8 times more Potassium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Copper, 2.6 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 14 ounces:

• Raspberry Juice Concentrate has 1.8 times more Energy, 14.9 times more Fat and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 10.7 times more Omega 3, 8.5 times more Fiber and 3 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 14 oz.