Comparing Nutrients in 7 ounces Raspberries VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Raspberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	12% 8.77g	0.88% 0.64g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.8% 52mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53.4% 0.48mg	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	17% 1.37mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	41% 0.95mg	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	8.22% 57.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Boiled Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Raspberries vs Boiled Red Kidney Beans:

• 7 ounces of Raspberries have 1.5 times more Vitamin B5, 21.8 times more Vitamin C and 29 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Raspberries.
• Both Raspberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Raspberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Boiled Red Kidney Beans:

• 7 ounces of Raspberries have 1.4 times more Manganese and 1.3 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.7 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 4.9 times more Phosphorus, 2.7 times more Potassium, 6 times more Selenium and 2.5 times more Zinc than Raw Raspberries.
• Both Raspberries and Boiled Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Raspberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 13.8 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.4 times more Energy, 1.3 times more Omega 3, 1.9 times more Carbohydrate and 7.2 times more Protein than Raw Raspberries.
• Both Raspberries and Boiled Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Raspberries provide inadequate amounts of Energy
• Both Raw Raspberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.