Comparing Nutrients in 1 kilogram Raspberries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	112% 145g	130g per day for Men 19-50 years
Sugars	61% 44.2g	25.5% 18.5g	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	32.4% 23.5g	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	% 18.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 18.5g	g per day for Men 19-50 years
Fiber	171% 65g	113% 43g	38g per day for Men 19-50 years
Protein	21.4% 12g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	90% 360μg	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	291% 262mg	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	58% 8.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	150% 1.35mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	73% 1.68mg	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	41.4% 290mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23% 858g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberries vs Canned Kidney Beans:

• Raw Raspberries have 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 21.8 times more Vitamin C, 43.5 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raspberries vs Canned Kidney Beans:

• Raw Raspberries have 4 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 3.1 times more Phosphorus, 1.6 times more Potassium, 4.5 times more Selenium and 296 times more Sodium than Raw Raspberries.
• Both Raw Raspberries and Canned All Types Kidney Beans have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Raspberries have 1.5 times more Omega 3, 2.3 times more Omega 6, 2.4 times more Sugars, more Fructose and 1.5 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy and 4.4 times more Protein than Raw Raspberries.
• Both Raw Raspberries and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Raspberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.