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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	3.96% 115kcal	11% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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% 21g	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 Red Kidney Beans with Liquids	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	12.5% 0.15mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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 Red Kidney Beans with Liquids	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	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	24% 363mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	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

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Raspberry Juice Concentrate per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Raspberry Juice Concentrate:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 2.4 times more Vitamin B1, 5.1 times more Vitamin B2, 7.9 times more Vitamin B3, 20.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 47.6 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 25.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 3.3 times more Calcium, 3.7 times more Magnesium, 16 times more Manganese, 4.5 times more Potassium and 2.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Raspberry Juice Concentrate contain similar levels of Copper, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 17 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• While 5 oz of Raspberry Juice Concentrate contain 2.7 times more Energy, 3.6 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in five ounces.