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

Macros Ratio

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

Macro Nutrients

	Raspberry Juice Concentrate	Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 439kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.74% 2.66g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	94% 122g	130g per day for Men 19-50 years
Sugars	105% 76g	5.75% 4.17g	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	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	% 34g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	79.4% 30g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Raspberry Juice Concentrate	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	41.3% 0.5mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.2% 7.7mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberry Juice Concentrate	Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.2% 192mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	68.8% 2338mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2.2% 81.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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