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

Weight per 300 calories

• Red Kidney Beans: 89g
• Raspberry Juice Concentrate: 136g

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.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	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	0.97% 0.94g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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% 54.6g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	3.93% 1.5g	38g per day for Men 19-50 years
Protein	36% 20g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	0.54% 0.081mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	7.4% 74mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.5% 56g	3700g per day for Men 19-50 years

Red Kidney Beans VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 1.6 times more Vitamin B1 and 28.7 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5 and 12.9 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raspberry Juice Concentrate provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 300 calories.

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

• 300 calories of Red Kidney Beans have 3.3 times more Copper, 3.8 times more Iron, 2.7 times more Phosphorus and 1.4 times more Zinc than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 1.8 times more Calcium, 6.4 times more Manganese and 1.3 times more Potassium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raspberry Juice Concentrate contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 78.3 times more Omega 3, 9.1 times more Fiber and 4.9 times more Protein than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 1.3 times more Carbohydrate and 27.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raspberry Juice Concentrate offer comparable quantities of Energy per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Fiber
• Both Raw Red Kidney Beans as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in 300 calories.