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

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Boiled Royal Red Kidney Beans: 407g

Raspberry Juice Concentrate has 1.8 times more energy per 100g than Boiled Royal Red Kidney Beans. It has above average energy density when compared to other foods. Boiled Royal Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Royal Red 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	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	68.3% 89g	130g per day for Men 19-50 years
Sugars	119% 86.4g	NA	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	99% 38g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Royal 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	47% 0.57mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	32.5% 0.42mg	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	75.2% 301μg	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	5.42% 4.88mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 219mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	118% 1.07mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	45% 1.04mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	NA	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	1.36% 20.3mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.36% 272g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Boiled Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Boiled Royal Red Kidney Beans:

• 500 calories of Raspberry Juice Concentrate have 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 17.7 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 14.8 times more Vitamin B9 than Raspberry Juice Concentrate.
• 500 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raspberry Juice Concentrate as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Boiled Royal Red Kidney Beans:

• 500 calories of Raspberry Juice Concentrate have 1.2 times more Calcium, 1.5 times more Magnesium, 10.2 times more Manganese and 1.7 times more Potassium than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 3.4 times more Copper, 4.3 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberry Juice Concentrate have 1.4 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 34.1 times more Omega 3, 15.2 times more Fiber and 5.6 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Raspberry Juice Concentrate provide inadequate amounts of Omega 3 and Fiber
• Both Raspberry Juice Concentrate as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.