Comparing Nutrients in 5 ounces California Red Kidney Beans VS Sweetened Red Frozen Raspberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	California Red Kidney Beans	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	16% 468kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	42.5% 31g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	3.7% 0.048mg	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	140% 558μg	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.68% 9.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16.5% 0.15mg	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	166% 13.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	40% 0.92mg	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	82% 574mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Sweetened Red Frozen Raspberries:

• Raw California Red Kidney Beans have 27.8 times more Vitamin B1, 4.9 times more Vitamin B2, 9 times more Vitamin B3, 5.2 times more Vitamin B5, 11.7 times more Vitamin B6 and 15.2 times more Vitamin B9 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 3.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Sweetened Red Frozen Raspberries:

• Raw California Red Kidney Beans have 13 times more Calcium, 10.5 times more Copper, 14.4 times more Iron, 12.3 times more Magnesium, 1.5 times more Manganese, 23.8 times more Phosphorus, 13.1 times more Potassium, 10.7 times more Selenium and 14.2 times more Zinc than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 6.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 3.2 times more Energy, 2.8 times more Omega 3, 2.3 times more Carbohydrate, 5.7 times more Fiber and 34.8 times more Protein than Sweetened Red Frozen Raspberries.
• Both Raw California Red Kidney Beans as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.