Comparing Nutrients in 7 ounces California Red Kidney Beans VS Raspberry Juice Concentrate

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	22.6% 655kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	81% 106g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	NA	55% 40g	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	NA	% 34g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	130% 49.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	38% 0.5mg	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	195% 782μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	84% 75.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	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

	California Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	38.7% 387mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	30.4% 0.27mg	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	232% 18.6mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	403% 9.27mg	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	115% 804mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	68.8% 2338mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.2% 81.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1, 1.6 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 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.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Raspberry Juice Concentrate:

• Raw California Red Kidney Beans have 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.
• While Raspberry Juice Concentrate contains 4.7 times more Manganese and 3.5 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.5 times more Energy, 28 times more Omega 3, 22.6 times more Fiber and 8 times more Protein than Raspberry Juice Concentrate.
• While Raspberry Juice Concentrate contains 5.4 times more Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raspberry Juice Concentrate have similar amounts of Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.