Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Canned Kidney Beans

Weight per 300 calories

Sweetened Frozen Blueberries

353g

Canned Kidney Beans

357g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.47%0.46g

Fat

2.2%2.14g

0.46 gvs2.14 g

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

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0.12%0.039g

Saturated Fat

1.57%0.5g

0.039 gvs0.5 g

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

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5.07%0.081g

Omega 3

18.3%0.29g

0.081 gvs0.29 g

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

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0.71%0.12g

Omega 6

2.23%0.38g

0.12 gvs0.38 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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59.6%77.5g

Carbohydrate

40%51.8g

77.5 gvs51.8 g

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

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96%69.6g

Sugars

9.1%6.6g

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

69.6 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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20.4%7.76g

Fiber

40.4%15.4g

7.76 gvs15.4 g

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

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2.52%1.4g

Protein

33.3%18.6g

1.4 gvs18.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Sweetened Frozen Blueberriesvs Canned Kidney Beans

0.78%7.06μg

Vitamin A

RAE, retinol activity equivalents

7.06 μgvsNA μg

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

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5.9%0.071mg

Vitamin B1

34.5%0.41mg

Thiamine

0.071 mgvs0.41 mg

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

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14%0.18mg

Vitamin B2

14%0.18mg

Riboflavin

0.18 mgvs0.18 mg

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

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5.6%0.89mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs1.47 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

8.82%0.44mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.44 mgvs0.49 mg

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

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16%0.21mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.21 mgvs0.26 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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6.18%24.7μg

Vitamin B9

32%129μg

Folates and Folic Acid

24.7 μgvs129 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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3.92%3.53mg

Vitamin C

4.76%4.3mg

Ascorbic acid

3.53 mgvs4.3 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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12.2%1.84mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

1.84 mgvs0.071 mg

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

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52%62.5μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

62.5 μgvs14.6 μg

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

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Minerals

Sweetened Frozen Blueberriesvs Canned Kidney Beans

2.1%21mg

Calcium

12%121mg

21 mgvs121 mg

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

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15.3%0.14mg

Copper

53.6%0.48mg

0.14 mgvs0.48 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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17.2%1.38mg

Iron

52.2%4.18mg

1.38 mgvs4.18 mg

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

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1.7%7.06mg

Magnesium

23%96mg

7.06 mgvs96 mg

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

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40.2%0.92mg

Manganese

26%0.6mg

0.92 mgvs0.6 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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3.53%24.7mg

Phosphorus

46%321mg

24.7 mgvs321 mg

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

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6.23%212mg

Potassium

25%846mg

212 mgvs846 mg

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

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1.3%0.71μg

Selenium

5.84%3.2μg

0.71 μgvs3.2 μg

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

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0.24%3.53mg

Sodium

70.5%1057mg

3.53 mgvs1057 mg

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

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1.93%0.21mg

Zinc

15%1.64mg

0.21 mgvs1.64 mg

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

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7.4%273g

Water

7.53%279g

273 gvs279 g

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

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Lets compare vitamin content per 300 calories of Sweetened Frozen Blueberries vs Canned Kidney Beans:

Sweetened Frozen Blueberries have 25.7 times more Vitamin E and 4.3 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.2 times more Vitamin B9 than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 300 kcal.
Both Sweetened Frozen Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Blueberries vs Canned Kidney Beans:

Sweetened Frozen Blueberries have 1.5 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.7 times more Calcium, 3.5 times more Copper, 3 times more Iron, 13.7 times more Magnesium, 13 times more Phosphorus, 4 times more Potassium, 4.6 times more Selenium, 299.5 times more Sodium and 7.8 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Canned All Types Kidney Beans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetened Frozen Blueberries have 1.5 times more Carbohydrate and 10.5 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.6 times more Omega 3, 2 times more Fiber and 13.2 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Sweetened Frozen Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrupCanned Kidney BeansVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Frozen Blueberries or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: