Comparing Nutrients in 300 calories California Red Kidney Beans VS Raspberry Juice Concentrate

Weight per 300 calories

• California Red Kidney Beans: 91g
• Raspberry Juice Concentrate: 136g

California Red Kidney Beans have 1.5 times more energy per 100g than Raspberry Juice Concentrate. It has high energy density when compared to other foods. Raspberry Juice Concentrate having above average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Raspberry Juice Concentrate?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	NA	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	39.6% 22g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	3.05% 12.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.54% 0.081mg	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

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	17.7% 177mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	21% 0.19mg	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	106% 8.5mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	276% 6.34mg	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	52.6% 368mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1 and 29.3 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 5.2 times more Vitamin B5 and 12.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raspberry Juice Concentrate have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 1.3 times more Calcium, 5.3 times more Copper, 5.4 times more Iron, 2.7 times more Phosphorus and 1.3 times more Zinc than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 7 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raspberry Juice Concentrate have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 18.8 times more Omega 3, 15.2 times more Fiber and 5.4 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raspberry Juice Concentrate have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.