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

Weight per 300 calories

• Raspberry Juice Concentrate: 136g
• Boiled Kidney Beans: 236g

Raspberry Juice Concentrate has 1.7 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.88% 1.8g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	3.93% 1.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22% 0.28mg	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	3.05% 12.2μg	76.8% 307μg	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	57.5% 51.7mg	3.15% 2.83mg	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	0.54% 0.081mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.7% 1.57mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	19.4% 136mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.9% 13.6mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.27% 158g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 3.4 times more Vitamin B2, 3.9 times more Vitamin B3, 7.1 times more Vitamin B5 and 18.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 25.1 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 300 kcal.

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

• Raspberry Juice Concentrate has 1.6 times more Calcium, 1.5 times more Magnesium, 6.2 times more Manganese and 1.7 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Copper, 3.3 times more Iron, 2.4 times more Phosphorus, 1.3 times more Zinc and 2.8 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 300 calories:

• Raspberry Juice Concentrate has 1.3 times more Carbohydrate and 68.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 98.6 times more Omega 3, 10.1 times more Fiber and 5 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.