Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	29% 840kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	180% 234g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	277% 201g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	93% 52.2g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	32.3% 0.42mg	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	90% 360μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	97% 87mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	34% 340mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	63.3% 0.57mg	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	146% 11.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	101% 2.33mg	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	129% 900mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	21% 780g	20.4% 753g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Raspberries, canned, red, heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Kidney Beans has 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.8 times more Vitamin B5, 7.3 times more Vitamin C, 29.5 times more Vitamin E and 1.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raspberries, canned, red, heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• 1 kilogram of Canned Kidney Beans has 3.1 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 10 times more Phosphorus, 2.5 times more Potassium, 98.7 times more Sodium and 2.9 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raspberries, canned, red, heavy syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Omega 3, 1.3 times more Fiber and 6.3 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While 1 kg of Raspberries, canned, red, heavy syrup pack, solids and liquids contains 1.6 times more Carbohydrate and 10.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Raspberries, canned, red, heavy syrup pack, solids and liquids offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.