Comparing Nutrients in 500 calories Raspberries, canned, red, heavy syrup pack, solids and liquids VS Canned Kidney Beans

Weight per 500 calories

• Raspberries, canned, red, heavy syrup pack, solids and liquids: 550g
• Canned Kidney Beans: 595g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.027g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	152% 110g	15% 11g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	47.7% 18g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	8.14% 4.56g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.16% 0.11mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	34% 0.44mg	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	15% 60.4μg	53.6% 214μg	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	53% 48mg	7.94% 7.14mg	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	21.6% 3.24mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	89.3% 0.8mg	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	29% 2.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	43.5% 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	7.06% 49.5mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	11% 414g	12.6% 465g	3700g per day for Men 19-50 years

Raspberries, Canned, Red, Heavy Syrup Pack, Solids And Liquids VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Kidney Beans:

• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.6 times more Vitamin B5, 6.7 times more Vitamin C and 27.2 times more Vitamin E than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Canned Kidney Beans provide similar amounts of Vitamin B3 and Vitamin K per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Kidney Beans:

• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.3 times more Manganese than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 3.3 times more Calcium, 2.6 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 10.8 times more Phosphorus, 2.7 times more Potassium, 106.9 times more Sodium and 3.1 times more Zinc than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Canned Kidney Beans contain similar levels of Water per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.5 times more Carbohydrate and 10 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 3.9 times more Omega 3, 1.4 times more Fiber and 6.8 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.