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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 313kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.075% 0.013g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	26% 0.34mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	157% 1.4mg	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	154% 12.3mg	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	68.3% 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% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Raspberry Juice Concentrate versus 5 oz of Royal 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 Royal Red Kidney Beans:

• 5 ounces of Raspberry Juice Concentrate have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5 and 8.5 times more Vitamin C than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B6 and 43.7 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Raspberry Juice Concentrate have 4.2 times more Manganese than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Calcium, 7.2 times more Copper, 7.5 times more Iron, 4.1 times more Phosphorus and 2.1 times more Zinc than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Royal Red Kidney Beans contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Royal Red Kidney Beans contain 1.5 times more Energy, 50.7 times more Omega 3, 22.6 times more Fiber and 8.3 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.