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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raspberry Juice Concentrate	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 313kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	67% 87g	130g per day for Men 19-50 years
Sugars	74.7% 54g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	18.7% 3mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	49% 1670mg	56.7% 1926mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	36% 3.95mg	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

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

Compare the macro and micronutrient content in 5 oz of Raspberry Juice Concentrate versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Raspberry Juice Concentrate have 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5 and 8.5 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.4 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 Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in five ounces.

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

• 5 ounces of Raspberry Juice Concentrate have 4.2 times more Manganese than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.1 times more Copper, 5.8 times more Iron, 4.1 times more Phosphorus and 2.2 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Red Kidney Beans contain similar levels of Calcium, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberry Juice Concentrate have 18.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Energy, 119.3 times more Omega 3, 13.8 times more Fiber and 7.4 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Raspberry Juice Concentrate as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.