Comparing Nutrients in 100 calories Canned Blackberry JuiceVS Boiled Kidney Beans

Weight per 100 calories

Canned Blackberry Juice

263g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 3.3 times more energy per unit of mass than Canned Blackberry Juice, which is average in comparison to other foods. Canned Blackberry Juice having low energy density.

Which food has more nutrients per 100 calories - Canned Blackberry Juice or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Blackberry Juice

14%

83%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Canned Blackberry Juicevs 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 .

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1.63%1.58g

Fat

0.41%0.39g

1.58 gvs0.39 g

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

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0.15%0.047g

Saturated Fat

0.18%0.057g

0.047 gvs0.057 g

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

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19%0.3g

Omega 3

8.37%0.13g

0.3 gvs0.13 g

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

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3.54%0.6g

Omega 6

0.5%0.085g

0.6 gvs0.085 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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15.8%20.5g

Carbohydrate

14%18g

20.5 gvs18 g

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

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28%20.3g

Sugars

0.35%0.25g

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

20.3 gvs0.25 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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0.69%0.26g

Fiber

13.3%5.04g

0.26 gvs5.04 g

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

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1.4%0.79g

Protein

12%6.83g

0.79 gvs6.83 g

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

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Vitamins

Canned Blackberry Juicevs Boiled Kidney Beans

1.75%15.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15.8 μgvs0 μg

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

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2.63%0.032mg

Vitamin B1

10.5%0.13mg

Thiamine

0.032 mgvs0.13 mg

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

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3.64%0.047mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.047 mgvs0.046 mg

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

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7.34%1.17mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.17 mgvs0.46 mg

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

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Vitamin B5

3.46%0.17mg

Pantothenic acid

NA mgvs0.17 mg

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

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4.25%0.055mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.055 mgvs0.094 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.58%26.3μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

26.3 μgvs102 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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33%29.7mg

Vitamin C

1.05%0.94mg

Ascorbic acid

29.7 mgvs0.94 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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15.8%2.37mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

2.37 mgvs0.024 mg

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

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33.3%40μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

40 μgvs6.6 μg

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

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Minerals

Canned Blackberry Juicevs Boiled Kidney Beans

3.16%31.6mg

Calcium

2.76%27.6mg

31.6 mgvs27.6 mg

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

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33.3%0.3mg

Copper

19%0.17mg

0.3 mgvs0.17 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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15.8%1.26mg

Iron

22%1.75mg

1.26 mgvs1.75 mg

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

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13%55.3mg

Magnesium

7.87%33mg

55.3 mgvs33 mg

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

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Manganese

14.7%0.34mg

NA mgvs0.34 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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4.5%31.6mg

Phosphorus

15.5%109mg

31.6 mgvs109 mg

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

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10.4%355mg

Potassium

9.38%319mg

355 mgvs319 mg

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

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1.44%0.79μg

Selenium

1.57%0.87μg

0.79 μgvs0.87 μg

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

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0.18%2.63mg

Sodium

0.052%0.79mg

2.63 mgvs0.79 mg

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

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9.8%1.08mg

Zinc

7.16%0.79mg

1.08 mgvs0.79 mg

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

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6.47%239g

Water

1.42%52.7g

239 gvs52.7 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 Canned Blackberry Juice vs Boiled Kidney Beans:

Canned Blackberry Juice has more Vitamin A, 2.6 times more Vitamin B3, 31.5 times more Vitamin C, 100.3 times more Vitamin E and 6 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Blackberry Juice.
Both Canned Blackberry Juice and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
Both Canned Blackberry Juice 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 Canned Blackberry Juice vs Boiled Kidney Beans:

Canned Blackberry Juice has 1.8 times more Copper, 1.7 times more Magnesium, 1.4 times more Zinc and 4.5 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Iron and 3.4 times more Phosphorus than Canned Blackberry Juice.
Both Canned Blackberry Juice and Boiled All Types Kidney Beans have similar amounts of Calcium, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Blackberry Juice has 4 times more Fat, 2.3 times more Omega 3, 7.1 times more Omega 6 and 80.4 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 19.1 times more Fiber and 8.6 times more Protein than Canned Blackberry Juice.
Both Canned Blackberry Juice and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Blackberry Juice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Blackberry JuiceVS Cherries, tart, dried, sweetened Boiled Kidney BeansVS Cherries, tart, dried, sweetened Canned Blackberry JuiceVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Canned Blackberry JuiceVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Blackberry Juice or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: