Comparing Nutrients in 500 calories Raspberries Puree VS Red Kidney Beans

Weight per 500 calories

• Raspberries Puree: 909g
• Red Kidney Beans: 148g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	70% 91g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	4.3% 3.1g	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	41.4% 30g	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	% 27.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	103% 39g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	18% 10g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45.3% 0.59mg	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	68% 273μg	146% 585μg	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	147% 133mg	7.4% 6.68mg	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	46.7% 7mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 209mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	78.4% 6.27mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	71.7% 1.65mg	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	39% 273mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	21% 781g	0.47% 17.4g	3700g per day for Men 19-50 years

Raspberries Puree VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberries Puree or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Raspberries Puree vs Red Kidney Beans:

• 500 calories of Raspberries Puree have 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 Red Kidney Beans.
• While 500 kcal of 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 and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raspberries Puree with Seeds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Raspberries Puree vs Red Kidney Beans:

• 500 calories of Raspberries Puree have 1.7 times more Calcium, 3.7 times more Manganese and 44.8 times more Water than Red Kidney Beans.
• While 500 kcal of 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 and Red Kidney Beans contain similar levels of Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberries Puree have 19.1 times more Sugars and 1.7 times more Fiber than Red Kidney Beans.
• While 500 kcal of 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 and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raspberries Puree with Seeds as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.