Comparing Nutrients in 100 calories Boiled Kidney BeansVS Blueberries

Weight per 100 calories

Boiled Kidney Beans

78.7g

Blueberries

175g

Boiled Kidney Beans have 2.2 times more energy per 100g than Blueberries. It has average energy density when compared to other foods. Raw Blueberries having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Blueberries?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Blueberries

90%

100 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Blueberries

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.39g

Fat

0.6%0.58g

0.39 gvs0.58 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

0.15%0.049g

0.057 gvs0.049 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.37%0.13g

Omega 3

6.36%0.1g

0.13 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

0.91%0.15g

0.085 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

19.6%25.4g

18 gvs25.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.35%0.25g

Sugars

24%17.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs17.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

12%8.7g

≤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]

NA gvs8.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%8.56g

NA gvs8.56 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.19g

NA gvs0.19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.3%5.04g

Fiber

11%4.2g

5.04 gvs4.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.83g

Protein

2.3%1.3g

6.83 gvs1.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Blueberries

0%0μg

Vitamin A

0.58%5.26μg

RAE, retinol activity equivalents

0 μgvs5.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.5%0.13mg

Vitamin B1

5.4%0.065mg

Thiamine

0.13 mgvs0.065 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.046mg

Vitamin B2

5.53%0.072mg

Riboflavin

0.046 mgvs0.072 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.84%0.46mg

Vitamin B3

4.6%0.73mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.73 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.46%0.17mg

Vitamin B5

4.35%0.22mg

Pantothenic acid

0.17 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.27%0.094mg

Vitamin B6

7%0.091mg

Pyridoxine

0.094 mgvs0.091 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

1.75%0.53μg

Biotin

NA μgvs0.53 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.6%102μg

Vitamin B9

2.63%10.5μg

Folates and Folic Acid

102 μgvs10.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.05%0.94mg

Vitamin C

19%17mg

Ascorbic acid

0.94 mgvs17 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.16%0.024mg

Vitamin E

6.67%1mg

Tocopherols and Tocotrienols

0.024 mgvs1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.5%6.6μg

Vitamin K

28.2%34μg

Phytomenadione or phylloquinone

6.6 μgvs34 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Blueberries

2.76%27.6mg

Calcium

1.05%10.5mg

27.6 mgvs10.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

11%0.1mg

0.17 mgvs0.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.75mg

Iron

6.14%0.49mg

1.75 mgvs0.49 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.87%33mg

Magnesium

2.5%10.5mg

33 mgvs10.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.7%0.34mg

Manganese

25.6%0.59mg

0.34 mgvs0.59 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.5%109mg

Phosphorus

3%21mg

109 mgvs21 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.38%319mg

Potassium

3.97%135mg

319 mgvs135 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.57%0.87μg

Selenium

0.32%0.18μg

0.87 μgvs0.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.052%0.79mg

Sodium

0.12%1.75mg

0.79 mgvs1.75 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.16%0.79mg

Zinc

2.55%0.28mg

0.79 mgvs0.28 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.42%52.7g

Water

4%148g

52.7 gvs148 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Blueberries:

Boiled All Types Kidney Beans have 1.9 times more Vitamin B1 and 9.7 times more Vitamin B9 than Raw Blueberries.
While Raw Blueberries contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 18 times more Vitamin C, 42.3 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Blueberries have similar amounts of Vitamin B6 per 100 kcal.
Both Boiled All Types Kidney Beans as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Blueberries:

Boiled All Types Kidney Beans have 2.6 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 5.2 times more Phosphorus, 2.4 times more Potassium, 4.9 times more Selenium and 2.8 times more Zinc than Raw Blueberries.
While Raw Blueberries contain 1.7 times more Manganese and 2.8 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 5.3 times more Protein than Raw Blueberries.
While Raw Blueberries contain 1.4 times more Carbohydrate and 69.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Blueberries have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled All Types Kidney Beans as well as Raw Blueberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBlueberriesVS Canned Kidney BeansBoiled Kidney BeansVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Blueberries, canned, heavy syrup, solids and liquids

Compare Foods

Comparing Nutrients in 100 calories Boiled Kidney BeansVS Blueberries

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Blueberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: