Comparing Nutrients in 1 pound Sweetened Red Frozen Raspberries VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweetened Red Frozen Raspberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 467kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	209% 271g	130g per day for Men 19-50 years
Sugars	136% 99g	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	52.5% 20g	297% 113g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	139% 1.8mg	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	29.5% 118μg	447% 1787μg	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	83% 75mg	22.7% 20.4mg	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	21.8% 3.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	554% 5mg	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	37% 2.95mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	197% 4.54mg	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	11% 77mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.9% 330g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Red Frozen Raspberries versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Red Frozen Raspberries vs California Red Kidney Beans:

• 1 pound of Sweetened Red Frozen Raspberries has 3.7 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 27.8 times more Vitamin B1, 4.9 times more Vitamin B2, 9 times more Vitamin B3, 5.2 times more Vitamin B5, 11.7 times more Vitamin B6 and 15.2 times more Vitamin B9 than Sweetened Red Frozen Raspberries.
• 1 pound of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Sweetened Red Frozen Raspberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Red Frozen Raspberries vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 13 times more Calcium, 10.5 times more Copper, 14.4 times more Iron, 12.3 times more Magnesium, 1.5 times more Manganese, 23.8 times more Phosphorus, 13.1 times more Potassium, 10.7 times more Selenium and 14.2 times more Zinc than Sweetened Red Frozen Raspberries.
• 1 pound of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 3.2 times more Energy, 2.8 times more Omega 3, 2.3 times more Carbohydrate, 5.7 times more Fiber and 34.8 times more Protein than Sweetened Red Frozen Raspberries.
• 1 pound of Sweetened Red Frozen Raspberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Red Frozen Raspberries as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.