Comparing Nutrients in 1 pound Raspberries Puree VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberries Puree	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.6% 249kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	79.6% 103g	130g per day for Men 19-50 years
Sugars	41% 29.8g	2% 1.45g	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	20.6% 15g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	8.9% 5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	42% 0.54mg	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	34% 136μg	147% 590μg	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	73.6% 66.2mg	6.05% 5.44mg	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	23.3% 3.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.4% 104mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	122% 1.1mg	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	39% 3.13mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	94% 2.16mg	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	19.4% 136mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Boiled Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Raspberries Puree vs Boiled Red Kidney Beans:

• 1 pound of Raspberries Puree has 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 12.2 times more Vitamin C and 25.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raspberries Puree with Seeds.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raspberries Puree with Seeds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Raspberries Puree vs Boiled Red Kidney Beans:

• 1 pound of Raspberries Puree has 1.4 times more Manganese and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.8 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 4.7 times more Phosphorus, 2.1 times more Potassium and 3.5 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raspberries Puree has 20.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.3 times more Energy, 6 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 7.9 times more Protein than Raspberries Puree with Seeds.
• 1 pound of Raspberries Puree provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raspberries Puree with Seeds as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.