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

Macros Ratio

	Protein	Fat	Carbs
Raspberry Juice Concentrate	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Energy	15% 439kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	22% 28.8g	130g per day for Men 19-50 years
Sugars	105% 76g	5.06% 3.67g	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	55% 40g	0% 0g	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	% 34g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 3.67g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	11.3% 0.15mg	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	4.47% 18μg	18% 71.4μg	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	84% 75.6mg	2.65% 2.4mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19.2% 192mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	29.8% 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	28.8% 2.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	14.5% 0.33mg	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	28.3% 198mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	4.2% 155g	3700g per day for Men 19-50 years

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

• Raspberry Juice Concentrate has 2.2 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 19.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 31.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Vitamin B9 than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 7 oz.

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

• Raspberry Juice Concentrate has 2.9 times more Calcium, 4.1 times more Magnesium, 27.8 times more Manganese, 5 times more Potassium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 29.6 times more Sodium and 1.9 times more Water than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raspberry Juice Concentrate has 2.6 times more Energy, 2.2 times more Fat, 3.7 times more Carbohydrate, 20.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Raspberry Juice Concentrate.
• Both Raspberry Juice Concentrate as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Glucose and Sucrose in 7 oz.