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

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raspberries Puree	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.6% 249kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	76.2% 99g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	8.9% 5g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Boiled Royal 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36.3% 0.47mg	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	84% 336μg	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	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

	Raspberries Puree	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.4% 104mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	132% 1.2mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	50.3% 1.16mg	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	50.4% 1715mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	37% 4.1mg	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 Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Raspberries Puree versus 1 lb of Boiled Royal 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 Royal Red Kidney Beans:

• 1 pound of Raspberries Puree has 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 12.2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 2.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Raspberries Puree has 2.7 times more Manganese and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.9 times more Calcium, 3 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 4.7 times more Phosphorus, 1.9 times more Potassium and 2.9 times more Zinc than Raspberries Puree with Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Royal Red Kidney Beans contains 2.2 times more Energy, 2 times more Omega 3, 1.9 times more Carbohydrate, 2.2 times more Fiber and 8.6 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.