Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Boysenberries

Weight per 500 calories

Boiled Kidney Beans

394g

Frozen Boysenberries

1000g

Boiled Kidney Beans have 2.5 times more energy per 100g than Frozen Boysenberries. It has average energy density when compared to other foods. Frozen Boysenberries having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Boysenberries?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Frozen Boysenberries

88%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Frozen Boysenberries

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

2.7%2.6g

1.97 gvs2.6 g

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

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0.9%0.29g

Saturated Fat

0.28%0.09g

0.29 gvs0.09 g

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

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42%0.67g

Omega 3

31.3%0.5g

0.67 gvs0.5 g

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

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2.5%0.43g

Omega 6

5.76%0.98g

0.43 gvs0.98 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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69%89.8g

Carbohydrate

94%122g

89.8 gvs122 g

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

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1.74%1.26g

Sugars

95%69g

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

1.26 gvs69 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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66.3%25g

Fiber

139%53g

25 gvs53 g

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

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61%34g

Protein

19.6%11g

34 gvs11 g

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

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Vitamins

Boiled Kidney Beansvs Frozen Boysenberries

0%0μg

Vitamin A

3.33%30μg

RAE, retinol activity equivalents

0 μgvs30 μg

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

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52.5%0.63mg

Vitamin B1

44%0.53mg

Thiamine

0.63 mgvs0.53 mg

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

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17.6%0.23mg

Vitamin B2

28.5%0.37mg

Riboflavin

0.23 mgvs0.37 mg

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

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14.2%2.28mg

Vitamin B3

48%7.67mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs7.67 mg

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

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17.3%0.87mg

Vitamin B5

50%2.5mg

Pantothenic acid

0.87 mgvs2.5 mg

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

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36.3%0.47mg

Vitamin B6

43%0.56mg

Pyridoxine

0.47 mgvs0.56 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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128%512μg

Vitamin B9

158%630μg

Folates and Folic Acid

512 μgvs630 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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5.25%4.72mg

Vitamin C

34.4%31mg

Ascorbic acid

4.72 mgvs31 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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0.79%0.12mg

Vitamin E

58%8.7mg

Tocopherols and Tocotrienols

0.12 mgvs8.7 mg

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

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27.6%33μg

Vitamin K

65%78μg

Phytomenadione or phylloquinone

33 μgvs78 μg

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

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Minerals

Boiled Kidney Beansvs Frozen Boysenberries

13.8%138mg

Calcium

27%270mg

138 mgvs270 mg

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

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94%0.85mg

Copper

89%0.8mg

0.85 mgvs0.8 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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109%8.74mg

Iron

106%8.5mg

8.74 mgvs8.5 mg

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

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39.4%165mg

Magnesium

38%160mg

165 mgvs160 mg

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

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73.6%1.7mg

Manganese

238%5.47mg

1.7 mgvs5.47 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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77.6%543mg

Phosphorus

38.6%270mg

543 mgvs270 mg

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

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47%1594mg

Potassium

41%1390mg

1594 mgvs1390 mg

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

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7.87%4.33μg

Selenium

3.64%2μg

4.33 μgvs2 μg

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

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0.26%3.94mg

Sodium

0.67%10mg

3.94 mgvs10 mg

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

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35.8%3.94mg

Zinc

20%2.2mg

3.94 mgvs2.2 mg

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

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7.12%264g

Water

23.2%859g

264 gvs859 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen Boysenberries:

Frozen Boysenberries contain 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5, 6.6 times more Vitamin C, 73.7 times more Vitamin E and 2.4 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Boysenberries have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen Boysenberries:

Boiled All Types Kidney Beans have 2 times more Phosphorus, 2.2 times more Selenium and 1.8 times more Zinc than Frozen Boysenberries.
While Frozen Boysenberries contain 2 times more Calcium, 3.2 times more Manganese and 3.3 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Boysenberries have similar amounts of Copper, Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 1.3 times more Omega 3 and 3.1 times more Protein than Frozen Boysenberries.
While Frozen Boysenberries contain 2.3 times more Omega 6, 1.4 times more Carbohydrate, 54.7 times more Sugars and 2.1 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Boysenberries have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Boysenberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFrozen BoysenberriesVS Canned Kidney BeansBoiled Kidney BeansVS BreadfruitFrozen BoysenberriesVS Breadfruit

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Boysenberries

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Boysenberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: