Comparing Nutrients in 300 calories Raspberries VS Boiled Kidney Beans

Weight per 300 calories

• Raspberries: 577g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Raw Raspberries, which is average in comparison to other foods. Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	41.4% 54g	130g per day for Men 19-50 years
Sugars	35% 25.5g	1.04% 0.76g	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	18.7% 13.6g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	12.4% 6.92g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 19.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	168% 151mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.4% 144mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	57.7% 0.52mg	56.7% 0.51mg	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	49.8% 4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	44% 1mg	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	24% 167mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.77mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	13.4% 495g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.7 times more Vitamin B5, 53.3 times more Vitamin C, 70.8 times more Vitamin E and 2.3 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1 and 2.5 times more Vitamin B9 than Raw Raspberries.
• Both Raw Raspberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Raspberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raspberries vs Boiled Kidney Beans:

• Raw Raspberries have 1.7 times more Calcium, 1.3 times more Magnesium, 3.8 times more Manganese and 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron, 1.9 times more Phosphorus and 2.3 times more Selenium than Raw Raspberries.
• Both Raw Raspberries and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Raspberries have 3.2 times more Fat, 1.8 times more Omega 3, 5.6 times more Omega 6, 1.3 times more Carbohydrate, 33.7 times more Sugars and 2.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Protein than Raw Raspberries.
• Both Raw Raspberries and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Raspberries as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.