Comparing Nutrients in 1 kilogram Raspberries Puree VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raspberries Puree	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 550kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	460% 598g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	655% 249g	38g per day for Men 19-50 years
Protein	19.6% 11g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	305% 3.97mg	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	75% 300μg	985% 3940μg	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	162% 146mg	50% 45mg	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	51.3% 7.7mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1222% 11mg	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	86.3% 6.9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	435% 10mg	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	43% 300mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	23.2% 859g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries Puree vs California Red Kidney Beans:

• Raspberries Puree with Seeds have 3.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.6 times more Vitamin B1, 2.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5, 10.7 times more Vitamin B6 and 13.1 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Raspberries Puree vs California Red Kidney Beans:

• Raspberries Puree with Seeds have 7.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.5 times more Calcium, 12.8 times more Copper, 13.6 times more Iron, 6.4 times more Magnesium, 1.5 times more Manganese, 13.5 times more Phosphorus, 7.6 times more Potassium and 8.2 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Raspberries Puree with Seeds have 3.9 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6 times more Energy, 3 times more Omega 3, 5.2 times more Carbohydrate, 5.8 times more Fiber and 22.2 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.