Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Boiled Kidney Beans

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Boiled Kidney Beans: 394g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	119% 86.4g	1.74% 1.26g	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	62.7% 45.5g	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	% 38.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	6.55% 2.5g	66.3% 25g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	61% 34g	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	47% 0.57mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	36.3% 0.47mg	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	5.1% 20.4μg	128% 512μg	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	96% 86mg	5.25% 4.72mg	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	0.9% 0.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22% 219mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	94% 0.85mg	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	33% 2.62mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	73.6% 1.7mg	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	32.3% 226mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.