Comparing Nutrients in 300 calories BlueberriesVS Boiled Kidney Beans

Weight per 300 calories

Blueberries

526g

Boiled Kidney Beans

236g

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 300 calories - Blueberries or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

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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1.8%1.74g

Fat

1.2%1.2g

1.74 gvs1.2 g

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

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0.46%0.15g

Saturated Fat

0.54%0.17g

0.15 gvs0.17 g

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

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19%0.31g

Omega 3

25%0.4g

0.31 gvs0.4 g

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

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2.72%0.46g

Omega 6

1.5%0.26g

0.46 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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58.7%76.3g

Carbohydrate

41.4%54g

76.3 gvs54 g

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

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72.3%52.4g

Sugars

1.04%0.76g

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

52.4 gvs0.76 g

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

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36%26g

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]

26 gvsNA g

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

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%25.7g

Glucose

25.7 gvsNA g

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

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%0.58g

Sucrose

0.58 gvsNA g

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

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33.2%12.6g

Fiber

39.8%15g

12.6 gvs15 g

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

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6.95%3.9g

Protein

36.6%20.5g

3.9 gvs20.5 g

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

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Vitamins

Blueberriesvs 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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16.2%0.19mg

Vitamin B1

31.5%0.38mg

Thiamine

0.19 mgvs0.38 mg

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

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16.6%0.22mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.22 mgvs0.14 mg

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

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13.8%2.2mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs1.37 mg

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

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13%0.65mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.65 mgvs0.52 mg

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

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21%0.27mg

Vitamin B6

22%0.28mg

Pyridoxine

0.27 mgvs0.28 mg

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

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5.26%1.58μg

Vitamin B7

Biotin

1.58 μgvsNA μg

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

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7.9%31.6μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

31.6 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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56.7%51mg

Vitamin C

3.15%2.83mg

Ascorbic acid

51 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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20%3mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

3 mgvs0.071 mg

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

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84.6%102μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

102 μgvs20 μg

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

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Minerals

Blueberriesvs Boiled Kidney Beans

3.16%31.6mg

Calcium

8.27%82.7mg

31.6 mgvs82.7 mg

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

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33.3%0.3mg

Copper

56.7%0.51mg

0.3 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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18.4%1.47mg

Iron

65.6%5.24mg

1.47 mgvs5.24 mg

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

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7.5%31.6mg

Magnesium

23.6%99mg

31.6 mgvs99 mg

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

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77%1.77mg

Manganese

44%1mg

1.77 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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9.02%63mg

Phosphorus

46.6%326mg

63 mgvs326 mg

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

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12%405mg

Potassium

28%957mg

405 mgvs957 mg

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

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0.96%0.53μg

Selenium

4.72%2.6μg

0.53 μgvs2.6 μg

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

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0.35%5.26mg

Sodium

0.16%2.36mg

5.26 mgvs2.36 mg

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

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7.66%0.84mg

Zinc

21.5%2.36mg

0.84 mgvs2.36 mg

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

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12%443g

Water

4.27%158g

443 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 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 300 kcal.
Both Raw 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 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 300 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 300 kcal.
Both Raw 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:

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 300 calories BlueberriesVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: