Comparing Nutrients in 100 calories Frozen BlackberriesVS Boiled Kidney Beans

Weight per 100 calories

Frozen Blackberries

156g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than Frozen Blackberries, which is average in comparison to other foods. Frozen Blackberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Blackberries

88%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Frozen Blackberriesvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Fruits rich in Energy

0.69%0.67g

Fat

0.41%0.39g

0.67 gvs0.39 g

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

Find Fruits rich in Fat

0.073%0.023g

Saturated Fat

0.18%0.057g

0.023 gvs0.057 g

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

Find Fruits rich in Saturated Fat

8%0.13g

Omega 3

8.37%0.13g

0.13 gvs0.13 g

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

Find Fruits rich in Omega 3

1.5%0.25g

Omega 6

0.5%0.085g

0.25 gvs0.085 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

19%24.5g

Carbohydrate

14%18g

24.5 gvs18 g

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

Find Fruits rich in Carbohydrate

23%16.7g

Sugars

0.35%0.25g

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

16.7 gvs0.25 g

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

Find Fruits rich in Sugars

Fructose

≤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 gvsNA g

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

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

20.6%7.8g

Fiber

13.3%5.04g

7.8 gvs5.04 g

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

Find Fruits rich in Fiber

3.3%1.84g

Protein

12%6.83g

1.84 gvs6.83 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Blackberriesvs Boiled Kidney Beans

1.04%9.38μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.38 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

3.78%0.045mg

Vitamin B1

10.5%0.13mg

Thiamine

0.045 mgvs0.13 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

5.53%0.072mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.072 mgvs0.046 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

11.8%1.9mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs0.46 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.7%0.24mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.24 mgvs0.17 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.33%0.095mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.095 mgvs0.094 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

13.3%53μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

53 μgvs102 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

5.4%4.84mg

Vitamin C

1.05%0.94mg

Ascorbic acid

4.84 mgvs0.94 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

12%1.83mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

1.83 mgvs0.024 mg

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

Find Fruits rich in Vitamin E

25.8%31μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

31 μgvs6.6 μg

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

Find Fruits rich in Vitamin K

Minerals

Frozen Blackberriesvs Boiled Kidney Beans

4.53%45.3mg

Calcium

2.76%27.6mg

45.3 mgvs27.6 mg

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

Find Fruits rich in Calcium

21%0.19mg

Copper

19%0.17mg

0.19 mgvs0.17 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

15.6%1.25mg

Iron

22%1.75mg

1.25 mgvs1.75 mg

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

Find Fruits rich in Iron

8.2%34.4mg

Magnesium

7.87%33mg

34.4 mgvs33 mg

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

Find Fruits rich in Magnesium

83%1.9mg

Manganese

14.7%0.34mg

1.9 mgvs0.34 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

6.7%47mg

Phosphorus

15.5%109mg

47 mgvs109 mg

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

Find Fruits rich in Phosphorus

6.43%219mg

Potassium

9.38%319mg

219 mgvs319 mg

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

Find Fruits rich in Potassium

1.14%0.63μg

Selenium

1.57%0.87μg

0.63 μgvs0.87 μg

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

Find Fruits rich in Selenium

0.1%1.56mg

Sodium

0.052%0.79mg

1.56 mgvs0.79 mg

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

Find Fruits rich in Sodium

3.55%0.39mg

Zinc

7.16%0.79mg

0.39 mgvs0.79 mg

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

Find Fruits rich in Zinc

3.47%128g

Water

1.42%52.7g

128 gvs52.7 g

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

Find Fruits rich in Water

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

Frozen Blackberries have more Vitamin A, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.1 times more Vitamin C, 77.4 times more Vitamin E and 4.7 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Frozen Blackberries.
Both Frozen Blackberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
Both Frozen Blackberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Blackberries vs Boiled Kidney Beans:

Frozen Blackberries have 1.6 times more Calcium, 5.6 times more Manganese and 2.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Iron, 2.3 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium and 2 times more Zinc than Frozen Blackberries.
Both Frozen Blackberries and Boiled All Types Kidney Beans have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Blackberries have 3 times more Omega 6, 1.4 times more Carbohydrate, 66.2 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.7 times more Protein than Frozen Blackberries.
Both Frozen Blackberries and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 100 kcal.
Both Frozen Blackberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen BlackberriesVS BlueberriesBoiled Kidney BeansVS BlueberriesFrozen BlackberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Frozen BlackberriesVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: