Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Loganberries

Weight per 500 calories

Boiled Kidney Beans

394g

Frozen Loganberries

909g

Boiled Kidney Beans have 2.3 times more energy per 100g than Frozen Loganberries. It has average energy density when compared to other foods. Frozen Loganberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Frozen Loganberries

10%

85%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Frozen Loganberries

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

2.9%2.8g

1.97 gvs2.8 g

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

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0.9%0.29g

Saturated Fat

0.31%0.1g

0.29 gvs0.1 g

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

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42%0.67g

Omega 3

33.5%0.54g

0.67 gvs0.54 g

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

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2.5%0.43g

Omega 6

6.26%1.06g

0.43 gvs1.06 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

91%118g

89.8 gvs118 g

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

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1.74%1.26g

Sugars

97%70g

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

1.26 gvs70 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

127%48g

25 gvs48 g

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

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61%34g

Protein

24.7%14g

34 gvs14 g

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

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Vitamins

Boiled Kidney Beansvs Frozen Loganberries

0%0μg

Vitamin A

2.02%18μg

RAE, retinol activity equivalents

0 μgvs18 μg

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

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52.5%0.63mg

Vitamin B1

38%0.45mg

Thiamine

0.63 mgvs0.45 mg

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

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17.6%0.23mg

Vitamin B2

23.8%0.31mg

Riboflavin

0.23 mgvs0.31 mg

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

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14.2%2.28mg

Vitamin B3

47.7%7.64mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs7.64 mg

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

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17.3%0.87mg

Vitamin B5

44.4%2.2mg

Pantothenic acid

0.87 mgvs2.2 mg

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

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36.3%0.47mg

Vitamin B6

45.5%0.59mg

Pyridoxine

0.47 mgvs0.59 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

59%236μg

Folates and Folic Acid

512 μgvs236 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

155%139mg

Ascorbic acid

4.72 mgvs139 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

52.7%7.9mg

Tocopherols and Tocotrienols

0.12 mgvs7.9 mg

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

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27.6%33μg

Vitamin K

59%71μg

Phytomenadione or phylloquinone

33 μgvs71 μg

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

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Minerals

Boiled Kidney Beansvs Frozen Loganberries

13.8%138mg

Calcium

23.6%236mg

138 mgvs236 mg

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

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94%0.85mg

Copper

118%1.06mg

0.85 mgvs1.06 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

72.7%5.8mg

8.74 mgvs5.8 mg

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

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39.4%165mg

Magnesium

45.5%191mg

165 mgvs191 mg

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

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73.6%1.7mg

Manganese

493%11.3mg

1.7 mgvs11.3 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

33.8%236mg

543 mgvs236 mg

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

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47%1594mg

Potassium

38.8%1318mg

1594 mgvs1318 mg

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

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7.87%4.33μg

Selenium

3.3%1.8μg

4.33 μgvs1.8 μg

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

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0.26%3.94mg

Sodium

0.61%9.1mg

3.94 mgvs9.1 mg

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

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35.8%3.94mg

Zinc

28%3.1mg

3.94 mgvs3.1 mg

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

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7.12%264g

Water

20.8%769g

264 gvs769 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 Loganberries:

Boiled All Types Kidney Beans have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B9 than Frozen Loganberries.
While Frozen Loganberries contain 1.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 29.4 times more Vitamin C, 67 times more Vitamin E and 2.1 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Frozen Loganberries 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 Loganberries:

Boiled All Types Kidney Beans have 1.5 times more Iron, 2.3 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Selenium and 1.3 times more Zinc than Frozen Loganberries.
While Frozen Loganberries contain 1.7 times more Calcium, 1.3 times more Copper, 6.7 times more Manganese and 2.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Loganberries have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 1.2 times more Omega 3 and 2.5 times more Protein than Frozen Loganberries.
While Frozen Loganberries contain 2.5 times more Omega 6, 1.3 times more Carbohydrate, 55.6 times more Sugars and 1.9 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Loganberries have similar amounts of Energy per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Loganberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFrozen LoganberriesVS Canned Kidney BeansBoiled Kidney BeansVS LongansFrozen LoganberriesVS Longans

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Loganberries

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: