Comparing Nutrients in 300 calories Raspberries Puree VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Raspberries Puree: 546g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 1.5 times more energy per unit of mass than Raspberries Puree with Seeds, which is average in comparison to other foods. Raspberries Puree having low energy density.

Discover which food has more nutrients per 300 calories - Raspberries Puree or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raspberries Puree	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	42.3% 55g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	9.45% 6.85g	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	25% 18g	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	% 16.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 6.85g	g per day for Men 19-50 years
Fiber	61.7% 23.5g	42% 16g	38g per day for Men 19-50 years
Protein	10.7% 6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	22.8% 0.3mg	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	41% 164μg	21.3% 85μg	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	88.5% 79.6mg	3.3% 2.96mg	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	28% 4.2mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	12.5% 125mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	60.5% 0.54mg	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	47% 3.76mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	47% 1.08mg	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	23.4% 164mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	NA	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	12.7% 468g	7.8% 289g	3700g per day for Men 19-50 years

Raspberries Puree VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raspberries Puree or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Raspberries Puree vs Canned Red Kidney Beans with Liquids:

• 300 calories of Raspberries Puree have 2 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B9, 26.9 times more Vitamin C and 56.7 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B6 than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Raspberries Puree with Seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Raspberries Puree vs Canned Red Kidney Beans with Liquids:

• 300 calories of Raspberries Puree have 1.2 times more Magnesium, 3.4 times more Manganese and 1.6 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.4 times more Phosphorus, 43.5 times more Sodium and 1.4 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Copper, Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raspberries Puree have 5.2 times more Sugars, more Fructose and 1.5 times more Fiber than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Raspberries Puree with Seeds as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.