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

Weight per 300 calories

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

Raw Red Kidney Beans have 1.5 times more energy per unit of mass than Raspberry Juice Concentrate, which is high in comparison to other foods. Raspberry Juice Concentrate having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Raspberry Juice Concentrate	Red 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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.072% 0.012g	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	55.5% 72.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	71.5% 52g	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	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	35.6% 13.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Red 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.67mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	3.05% 12.2μg	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	57.5% 51.7mg	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	0.54% 0.081mg	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

	Raspberry Juice Concentrate	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	19.7% 1.57mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	19.4% 136mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	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	0.9% 13.6mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.28% 10.5g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Raspberry Juice Concentrate have 1.8 times more Calcium, 1.2 times more Magnesium, 6.4 times more Manganese and 1.3 times more Potassium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 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.

Comparison of macro-nutrients per 300 calories:

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