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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	23% 669kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	81% 106g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	16.5% 165mg	19.2% 192mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

Nutrient Comparison: Red Kidney Beans VS Raspberry Juice Concentrate per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Red Kidney Beans have 2.4 times more Vitamin B1, 1.6 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 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 Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 5.1 times more Copper, 5.8 times more Iron, 1.2 times more Magnesium, 4.1 times more Phosphorus and 2.2 times more Zinc than Raspberry Juice Concentrate.
• While 7 oz of Raspberry Juice Concentrate contain 4.2 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raspberry Juice Concentrate contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 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.
• While 7 oz of Raspberry Juice Concentrate contain 18.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raspberry Juice Concentrate offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raspberry Juice Concentrate provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raspberry Juice Concentrate provide inadequate amounts of Omega 6 in seven ounces.