Comparing Nutrients in 500 calories Raspberry Juice Concentrate VS Navy Beans

Weight per 500 calories

• Raspberry Juice Concentrate: 226g
• Navy Beans: 148g

Raw Navy 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 500 calories - Raspberry Juice Concentrate or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Navy Beans	26%	4%	70%

Macro Nutrients

	Raspberry Juice Concentrate	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 120g	69.3% 90g	130g per day for Men 19-50 years
Sugars	119% 86.4g	7.94% 5.76g	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	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	% 38.7g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 4.94g	g per day for Men 19-50 years
Fiber	6.55% 2.5g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Navy 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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	49% 0.64mg	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	135% 540μg	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	NA	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Navy Beans	Recommended Dietary Allowance
Calcium	22% 219mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	137% 1.24mg	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	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	459% 10.6mg	91% 2.1mg	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	32.3% 226mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	NA	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.49% 18g	3700g per day for Men 19-50 years

Raspberry Juice Concentrate VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberry Juice Concentrate or Navy Beans?

Lets compare vitamin content per 500 calories of Raspberry Juice Concentrate vs Navy Beans:

• 500 calories of Raspberry Juice Concentrate have 3.2 times more Vitamin B2, 2.7 times more Vitamin B3 and 5.5 times more Vitamin B5 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 2 times more Vitamin B1 and 26.5 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Navy Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• Both Raspberry Juice Concentrate as well as Raw Navy Beans have insufficient amounts of Vitamin A and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Raspberry Juice Concentrate vs Navy Beans:

• 500 calories of Raspberry Juice Concentrate have 5 times more Manganese and 1.5 times more Potassium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 4 times more Copper, 3.1 times more Iron, 2.7 times more Phosphorus and 1.9 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Navy Beans contain similar levels of Calcium and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raspberry Juice Concentrate have 1.3 times more Carbohydrate, 15 times more Sugars and more Fructose than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 117.6 times more Omega 3, 9.1 times more Fiber and 4.8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Navy 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 Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.