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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	76.2% 2210kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	409% 532g	172% 224g	130g per day for Men 19-50 years
Sugars	527% 382g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	262% 3.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	243% 39mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	540% 27mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	22.5% 90μg	185% 740μg	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	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

	Raspberry Juice Concentrate	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	97% 970mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	145% 11.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	2030% 46.7mg	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	143% 1000mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	346% 11780mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	78% 8.6mg	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 California Red Kidney Beans:

• Raspberry Juice Concentrate has 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 7.2 times more Vitamin B3, 12.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 8.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 1 kg.

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

• Raspberry Juice Concentrate has 1.5 times more Calcium, 2.3 times more Magnesium, 14.7 times more Manganese, 2.8 times more Potassium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Copper, 2.6 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 1.8 times more Energy, 14.9 times more Fat and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 10.7 times more Omega 3, 8.5 times more Fiber and 3 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 1 kg.