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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	6.06% 176kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	23% 13g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	15.2% 0.18mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	0.57% 0.085mg	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

	Boiled California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	9.36% 94mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Raspberry Juice Concentrate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 8.2 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 7.2 times more Vitamin B3, 12.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Copper, 2.6 times more Iron and 1.4 times more Phosphorus than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 1.5 times more Calcium, 2.3 times more Magnesium, 14.7 times more Manganese, 2.8 times more Potassium and 1.5 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 10.7 times more Omega 3, 8.5 times more Fiber and 3 times more Protein than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 1.8 times more Energy and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in five ounces.