Comparing Nutrients in 100 grams 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	11.6% 337kcal	7.62% 221kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	41% 53g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	52.7% 38.2g	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	27.7% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 1.03g	g per day for Men 19-50 years
Fiber	40% 15g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	5.43% 3.04g	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	50.7% 0.61mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	19.2% 0.25mg	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	99% 394μg	2.25% 9μg	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	5% 4.5mg	42.3% 38mg	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	1.4% 0.21mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	203% 4.67mg	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	58% 406mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	34.6% 1178mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Raspberry Juice Concentrate per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Raspberry Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Raspberry Juice Concentrate:

• 100 grams 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 100 g 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 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Raspberry Juice Concentrate:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.