Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquidsVS Canned Kidney Beans

Weight per 500 calories

Blackberries, canned, heavy syrup, solids and liquids

544g

Canned Kidney Beans

595g

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

Which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Blackberries, canned, heavy syrup, solids and liquids

94%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Kidney Beans

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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0.78%0.76g

Fat

3.7%3.57g

0.76 gvs3.57 g

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

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0.085%0.027g

Saturated Fat

2.62%0.84g

0.027 gvs0.84 g

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

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9.17%0.15g

Omega 3

30.5%0.49g

0.15 gvs0.49 g

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

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1.7%0.29g

Omega 6

3.7%0.63g

0.29 gvs0.63 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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97%126g

Carbohydrate

66.4%86.3g

126 gvs86.3 g

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

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148%107g

Sugars

15%11g

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

107 gvs11 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

%11g

NA gvs11 g

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

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48.6%18.5g

Fiber

67.4%25.6g

18.5 gvs25.6 g

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

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12.7%7.1g

Protein

55.5%31g

7.1 gvs31 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Kidney Beans

6.64%59.8μg

Vitamin A

RAE, retinol activity equivalents

59.8 μgvsNA μg

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

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12.2%0.15mg

Vitamin B1

57.5%0.69mg

Thiamine

0.15 mgvs0.69 mg

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

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16.3%0.21mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.21 mgvs0.3 mg

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

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9.75%1.56mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

1.56 mgvs2.45 mg

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

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16.4%0.82mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.82 mgvs0.82 mg

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

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15%0.2mg

Vitamin B6

34%0.44mg

Pyridoxine

0.2 mgvs0.44 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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36.7%147μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

147 μgvs214 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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17%15.2mg

Vitamin C

7.94%7.14mg

Ascorbic acid

15.2 mgvs7.14 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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28.3%4.24mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

4.24 mgvs0.12 mg

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

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60.2%72.3μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

72.3 μgvs24.4 μg

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

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Minerals

Blackberries, canned, heavy syrup, solids and liquidsvs Canned Kidney Beans

11.4%114mg

Calcium

20.2%202mg

114 mgvs202 mg

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

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80.3%0.72mg

Copper

89.3%0.8mg

0.72 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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44%3.53mg

Iron

87%6.96mg

3.53 mgvs6.96 mg

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

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22%92mg

Magnesium

38.3%161mg

92 mgvs161 mg

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

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165%3.8mg

Manganese

43.5%1mg

3.8 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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11%76mg

Phosphorus

76.5%536mg

76 mgvs536 mg

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

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16%538mg

Potassium

41.5%1411mg

538 mgvs1411 mg

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

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2.96%1.63μg

Selenium

9.74%5.36μg

1.63 μgvs5.36 μg

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

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1.1%16.3mg

Sodium

117%1762mg

16.3 mgvs1762 mg

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

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8.9%0.98mg

Zinc

25%2.74mg

0.98 mgvs2.74 mg

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

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11%408g

Water

12.6%465g

408 gvs465 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 Blackberries, canned, heavy syrup, solids and liquids vs Canned Kidney Beans:

Blackberries, canned, heavy syrup, solids and liquids have 2.1 times more Vitamin C, 35.6 times more Vitamin E and 3 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Canned Kidney Beans:

Blackberries, canned, heavy syrup, solids and liquids have 3.8 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 7 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium, 108.1 times more Sodium and 2.8 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Canned All Types Kidney Beans have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blackberries, canned, heavy syrup, solids and liquids have 1.5 times more Carbohydrate and 9.7 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.3 times more Omega 3, 1.4 times more Fiber and 4.4 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
Both Blackberries, canned, heavy syrup, solids and liquids and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Blackberries, canned, heavy syrup, solids and liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blackberries, canned, heavy syrup, solids and liquidsVS Frozen BlackberriesCanned Kidney BeansVS Frozen BlackberriesBlackberries, canned, heavy syrup, solids and liquidsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquidsVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: