Comparing Nutrients in 1 pound Raspberry Juice Concentrate VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	34.6% 1002kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.08g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	239% 173g	11.6% 8.4g	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	126% 91g	0% 0g	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	% 77.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.67g	% 8.4g	g per day for Men 19-50 years
Fiber	13% 5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.54mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.2% 1.13mg	26% 0.34mg	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	10.2% 41μg	41% 163μg	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	192% 173mg	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	1.8% 0.27mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	68% 0.61mg	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	65.8% 5.26mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	921% 21mg	33% 0.76mg	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	64.8% 454mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	157% 5343mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raspberry Juice Concentrate vs Canned Kidney Beans:

• Raspberry Juice Concentrate has 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 19.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Raspberry Juice Concentrate vs Canned Kidney Beans:

• Raspberry Juice Concentrate has 2.9 times more Calcium, 4.1 times more Magnesium, 27.8 times more Manganese, 5 times more Potassium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 29.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raspberry Juice Concentrate has 2.6 times more Energy, 2.2 times more Fat, 3.7 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 1 lb.