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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11% 313kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.9% 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	25% 32.3g	130g per day for Men 19-50 years
Sugars	74.7% 54g	0.63% 0.45g	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	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	% 24.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	2.56% 95g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.6 times more Vitamin B1, 5.9 times more Vitamin B2, 6.7 times more Vitamin B3, 12.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 31.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 5 oz.

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

• Raspberry Juice Concentrate has 2.8 times more Calcium, 2.7 times more Magnesium, 10.9 times more Manganese, 2.9 times more Potassium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus and 1.6 times more Water than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 1.7 times more Energy, 2.7 times more Fat, 2.3 times more Carbohydrate and 119.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3, 5.8 times more Fiber and 2.9 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.