Comparing Nutrients in 5 ounces Canned Kidney Beans VS Raspberry Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Canned Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	4.1% 119kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	74.7% 54g	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	0% 0g	39.3% 28.5g	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	% 0g	% 24.2g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.46g	g per day for Men 19-50 years
Fiber	16% 6.1g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	27.3% 0.35mg	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	12.8% 51μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.8% 48mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	21.7% 0.2mg	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	20.7% 1.66mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	288% 6.6mg	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	18.2% 128mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3% 111g	1.58% 58.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Raspberry Juice Concentrate:

• Canned All Types Kidney Beans have 4 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 19.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Raspberry Juice Concentrate:

• Canned All Types Kidney Beans have 29.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.9 times more Calcium, 4.1 times more Magnesium, 27.8 times more Manganese, 5 times more Potassium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raspberry Juice Concentrate have similar amounts of Copper, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 27.3 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.6 times more Energy, 2.2 times more Fat, 3.7 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.