Comparing Nutrients in 1 kilogram Raspberry Juice Concentrate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	76.2% 2210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	175% 228g	130g per day for Men 19-50 years
Sugars	527% 382g	4.4% 3.2g	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	277% 201g	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	% 171g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	168% 64g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled 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	208% 2.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	92% 1.2mg	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	22.5% 90μg	325% 1300μg	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	423% 381mg	13.3% 12mg	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	4% 0.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	97% 970mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	240% 2.16mg	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	145% 11.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	187% 4.3mg	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	143% 1000mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	91% 10mg	11mg per day for Men 19-50 years
Water	11% 412g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raspberry Juice Concentrate vs Boiled Kidney Beans:

• Raspberry Juice Concentrate has 1.6 times more Vitamin B1, 5.9 times more Vitamin B2, 6.7 times more Vitamin B3, 12.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Raspberry Juice Concentrate vs Boiled Kidney Beans:

• Raspberry Juice Concentrate has 2.8 times more Calcium, 2.7 times more Magnesium, 10.9 times more Manganese, 2.9 times more Potassium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 1 kilogram:

• Raspberry Juice Concentrate has 1.7 times more Energy, 2.7 times more Fat, 2.3 times more Carbohydrate and 119.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3, 5.8 times more Fiber and 2.9 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.