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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.4% 910kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	172% 224g	130g per day for Men 19-50 years
Sugars	277% 201g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	245% 93g	38g per day for Men 19-50 years
Protein	15% 8.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	80% 1.04mg	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	27.5% 110μg	185% 740μg	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	97% 87mg	13.3% 12mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.3% 52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	321% 2.9mg	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	52.5% 4.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	138% 3.18mg	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	13% 90mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20.4% 753g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids has 7.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 6.5 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled California Red Kidney Beans contains 6 times more Calcium, 5.1 times more Copper, 7.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 15.2 times more Phosphorus, 4.5 times more Potassium, 12 times more Selenium and 5.4 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Energy, 1.4 times more Omega 3, 2.8 times more Fiber and 11 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.