Comparing Nutrients in 300 calories Raspberries Puree VS Red Kidney Beans

Weight per 300 calories

• Raspberries Puree: 546g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 6.1 times more energy per unit of mass than Raspberries Puree with Seeds, which is high in comparison to other foods. Raspberries Puree having low energy density.

Which food has more nutrients per 300 calories - Raspberries Puree or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raspberries Puree	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.2% 0.2g	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% 54.6g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	2.58% 1.87g	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	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	61.7% 23.5g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Red Kidney Beans	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.8% 0.49mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	12.7% 468g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 19.9 times more Vitamin C and 22.5 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.

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

• Raspberries Puree with Seeds have 1.7 times more Calcium, 3.7 times more Manganese and 44.8 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.3 times more Copper, 1.6 times more Iron, 2.2 times more Phosphorus and 1.5 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Red Kidney Beans have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raspberries Puree with Seeds have 5.6 times more Fat, 19.1 times more Sugars and 1.7 times more Fiber than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.1 times more Omega 3 and 3.3 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raspberries Puree with Seeds as well as Raw Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 300 kcal.