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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	6.2% 180kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	58% 75.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 24.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.58% 58.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 14.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.6 times more Vitamin B1, 5.9 times more Vitamin B2, 6.7 times more Vitamin B3, 12.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in 5 oz.

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

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 2.8 times more Calcium, 2.7 times more Magnesium, 10.9 times more Manganese, 2.9 times more Potassium and 1.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 56.7 times more Omega 3, 5.8 times more Fiber and 2.9 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 1.7 times more Energy, 2.7 times more Fat, 2.3 times more Carbohydrate and 119.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.