Comparing Nutrients in 5 ounces Raspberry Juice Concentrate VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raspberry Juice Concentrate	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 313kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	74.7% 54g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	California Red 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.83mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 8.5 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

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

• Raspberry Juice Concentrate has 4.7 times more Manganese and 3.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 8 times more Copper, 8.1 times more Iron, 1.4 times more Magnesium, 4.1 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Raspberry Juice Concentrate.

Comparison of macro-nutrients per 5 ounces:

• Raspberry Juice Concentrate has 5.4 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 28 times more Omega 3, 22.6 times more Fiber and 8 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Raspberry Juice Concentrate as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 5 oz.