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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11% 313kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	74.7% 54g	3.6% 2.62g	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	39.3% 28.5g	0% 0g	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	% 24.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.46g	% 2.62g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	16% 6.1g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	8.07% 0.1mg	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	3.2% 12.8μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60% 54mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	21.3% 0.19mg	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	20.6% 1.64mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	10.4% 0.24mg	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	20.2% 142mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	3% 111g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 19.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 5 oz.

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

• Raspberry Juice Concentrate has 2.9 times more Calcium, 4.1 times more Magnesium, 27.8 times more Manganese, 5 times more Potassium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 29.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 2.6 times more Energy, 2.2 times more Fat, 3.7 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.