Comparing Nutrients in 100 calories BlueberriesVS Boiled Kidney Beans

Weight per 100 calories

Blueberries

175g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Raw Blueberries, which is average in comparison to other foods. Blueberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Blueberriesvs 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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0.6%0.58g

Fat

0.41%0.39g

0.58 gvs0.39 g

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

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0.15%0.049g

Saturated Fat

0.18%0.057g

0.049 gvs0.057 g

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

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6.36%0.1g

Omega 3

8.37%0.13g

0.1 gvs0.13 g

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

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0.91%0.15g

Omega 6

0.5%0.085g

0.15 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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19.6%25.4g

Carbohydrate

14%18g

25.4 gvs18 g

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

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24%17.5g

Sugars

0.35%0.25g

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

17.5 gvs0.25 g

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

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12%8.7g

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]

8.7 gvsNA g

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

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%8.56g

Glucose

8.56 gvsNA g

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

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%0.19g

Sucrose

0.19 gvsNA g

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

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11%4.2g

Fiber

13.3%5.04g

4.2 gvs5.04 g

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

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2.3%1.3g

Protein

12%6.83g

1.3 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

Blueberriesvs Boiled Kidney Beans

0.58%5.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.26 μgvs0 μg

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

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5.4%0.065mg

Vitamin B1

10.5%0.13mg

Thiamine

0.065 mgvs0.13 mg

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

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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 .

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4.6%0.73mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.73 mgvs0.46 mg

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

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4.35%0.22mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.22 mgvs0.17 mg

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

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7%0.091mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.091 mgvs0.094 mg

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

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1.75%0.53μg

Vitamin B7

Biotin

0.53 μgvsNA μg

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

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2.63%10.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

10.5 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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19%17mg

Vitamin C

1.05%0.94mg

Ascorbic acid

17 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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6.67%1mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

1 mgvs0.024 mg

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

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28.2%34μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

34 μgvs6.6 μg

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

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Minerals

Blueberriesvs Boiled Kidney Beans

1.05%10.5mg

Calcium

2.76%27.6mg

10.5 mgvs27.6 mg

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

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11%0.1mg

Copper

19%0.17mg

0.1 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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6.14%0.49mg

Iron

22%1.75mg

0.49 mgvs1.75 mg

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

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2.5%10.5mg

Magnesium

7.87%33mg

10.5 mgvs33 mg

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

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25.6%0.59mg

Manganese

14.7%0.34mg

0.59 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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3%21mg

Phosphorus

15.5%109mg

21 mgvs109 mg

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

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3.97%135mg

Potassium

9.38%319mg

135 mgvs319 mg

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

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0.32%0.18μg

Selenium

1.57%0.87μg

0.18 μgvs0.87 μg

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

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0.12%1.75mg

Sodium

0.052%0.79mg

1.75 mgvs0.79 mg

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

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2.55%0.28mg

Zinc

7.16%0.79mg

0.28 mgvs0.79 mg

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

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4%148g

Water

1.42%52.7g

148 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 Blueberries vs Boiled Kidney Beans:

Raw Blueberries have 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.
While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1 and 9.7 times more Vitamin B9 than Raw Blueberries.
Both Raw Blueberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Blueberries have 1.7 times more Manganese and 2.8 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 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.

Comparison of macro-nutrients per 100 calories:

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

Compare more foods per 100 kcal:

BlueberriesVS Blueberries, canned, heavy syrup, solids and liquidsBoiled Kidney BeansVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories BlueberriesVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: