Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Raspberries	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.54% 73.7kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13% 17g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	8.64% 6.27g	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	4.6% 3.33g	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	% 2.64g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.28g	g per day for Men 19-50 years
Fiber	16% 6.1g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.2% 4.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	7.44% 29.8μg	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	1.26% 1.13mg	41.3% 37mg	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	0.19% 0.028mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Raspberries	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	14% 0.13mg	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	22% 1.77mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	41.3% 0.95mg	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	21.5% 150mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Raspberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids versus 5 oz of Raspberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Raspberries:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raspberries.
• While 5 oz of Raw Raspberries contain 2.5 times more Vitamin B5, 32.8 times more Vitamin C, 43.5 times more Vitamin E and 1.9 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raspberries provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Raspberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Raspberries:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium, 5.5 times more Selenium, 256 times more Sodium and 1.5 times more Zinc than Raspberries.
• While 5 oz of Raw Raspberries contain 2.3 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raspberries contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Energy, 1.2 times more Carbohydrate and 4.4 times more Protein than Raspberries.
• While 5 oz of Raw Raspberries contain 2.5 times more Omega 3, 2.4 times more Sugars, more Fructose and 1.5 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Raspberries provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Raspberries provide inadequate amounts of Omega 6 in five ounces.