Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Boiled Kidney Beans

Weight per 300 calories

Sweetened Frozen Blueberries

353g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Sweetened Frozen Blueberries, which is average in comparison to other foods. Sweetened Frozen Blueberries having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs Boiled 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

1.2%1.2g

0.46 gvs1.2 g

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

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0.12%0.039g

Saturated Fat

0.54%0.17g

0.039 gvs0.17 g

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

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5.07%0.081g

Omega 3

25%0.4g

0.081 gvs0.4 g

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

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0.71%0.12g

Omega 6

1.5%0.26g

0.12 gvs0.26 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

41.4%54g

77.5 gvs54 g

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

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96%69.6g

Sugars

1.04%0.76g

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

69.6 gvs0.76 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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20.4%7.76g

Fiber

39.8%15g

7.76 gvs15 g

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

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2.52%1.4g

Protein

36.6%20.5g

1.4 gvs20.5 g

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

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Vitamins

Sweetened Frozen Blueberriesvs Boiled Kidney Beans

0.78%7.06μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7.06 μgvs0 μg

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

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5.9%0.071mg

Vitamin B1

31.5%0.38mg

Thiamine

0.071 mgvs0.38 mg

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

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14%0.18mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.18 mgvs0.14 mg

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

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5.6%0.89mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs1.37 mg

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

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8.82%0.44mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.44 mgvs0.52 mg

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

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16%0.21mg

Vitamin B6

22%0.28mg

Pyridoxine

0.21 mgvs0.28 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

76.8%307μg

Folates and Folic Acid

24.7 μgvs307 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

3.15%2.83mg

Ascorbic acid

3.53 mgvs2.83 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

0.47%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

16.5%20μg

Phytomenadione or phylloquinone

62.5 μgvs20 μg

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

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Minerals

Sweetened Frozen Blueberriesvs Boiled Kidney Beans

2.1%21mg

Calcium

8.27%82.7mg

21 mgvs82.7 mg

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

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15.3%0.14mg

Copper

56.7%0.51mg

0.14 mgvs0.51 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

65.6%5.24mg

1.38 mgvs5.24 mg

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

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1.7%7.06mg

Magnesium

23.6%99mg

7.06 mgvs99 mg

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

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40.2%0.92mg

Manganese

44%1mg

0.92 mgvs1 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

46.6%326mg

24.7 mgvs326 mg

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

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6.23%212mg

Potassium

28%957mg

212 mgvs957 mg

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

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1.3%0.71μg

Selenium

4.72%2.6μg

0.71 μgvs2.6 μg

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

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0.24%3.53mg

Sodium

0.16%2.36mg

3.53 mgvs2.36 mg

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

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1.93%0.21mg

Zinc

21.5%2.36mg

0.21 mgvs2.36 mg

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

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7.4%273g

Water

4.27%158g

273 gvs158 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 Boiled Kidney Beans:

Sweetened Frozen Blueberries have 1.3 times more Vitamin B2, 1.2 times more Vitamin C, 25.9 times more Vitamin E and 3.1 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 12.4 times more Vitamin B9 than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Sweetened Frozen Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Sweetened Frozen Blueberries have 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 3.7 times more Copper, 3.8 times more Iron, 14.1 times more Magnesium, 13.2 times more Phosphorus, 4.5 times more Potassium, 3.7 times more Selenium and 11.2 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetened Frozen Blueberries have 1.4 times more Carbohydrate and 92.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.9 times more Omega 3, 1.9 times more Fiber and 14.5 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Sweetened Frozen Blueberries as well as Boiled 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 syrupBoiled Kidney BeansVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Sweetened Frozen BlueberriesVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: