Comparing Nutrients in 500 calories Sweetened Dried BlueberriesVS California Red Kidney Beans

Weight per 500 calories

Sweetened Dried Blueberries

158g

California Red Kidney Beans

152g

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

Which food has more nutrients per 500 calories - Sweetened Dried Blueberries or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Blueberries

91%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Sweetened Dried Blueberriesvs California Red 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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4.07%3.94g

Fat

0.39%0.38g

3.94 gvs0.38 g

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

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0.99%0.32g

Saturated Fat

0.17%0.055g

0.32 gvs0.055 g

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

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16%0.26g

Omega 3

7.95%0.13g

0.26 gvs0.13 g

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

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10.5%1.8g

Omega 6

0.48%0.082g

1.8 gvs0.082 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

69.7%91g

126 gvs91 g

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

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147%106g

Sugars

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

106 gvsNA 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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31%12g

Fiber

99%37.7g

12 gvs37.7 g

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

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7.04%3.94g

Protein

66%37g

3.94 gvs37 g

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

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Vitamins

Sweetened Dried Blueberriesvs California Red Kidney Beans

1.23%11μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11 μgvs0 μg

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

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12%0.15mg

Vitamin B1

66.8%0.8mg

Thiamine

0.15 mgvs0.8 mg

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

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15.4%0.2mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.2 mgvs0.33 mg

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

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11.4%1.82mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs3.12 mg

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

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Vitamin B5

23.6%1.2mg

Pantothenic acid

NA mgvs1.2 mg

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

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18.4%0.24mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.24 mgvs0.6 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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4.73%19μg

Vitamin B9

149%597μg

Folates and Folic Acid

19 μgvs597 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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41.7%37.5mg

Vitamin C

7.58%6.8mg

Ascorbic acid

37.5 mgvs6.8 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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24.7%3.7mg

Vitamin E

Tocopherols and Tocotrienols

3.7 mgvsNA mg

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

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78%94μg

Vitamin K

Phytomenadione or phylloquinone

94 μgvsNA μg

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

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Minerals

Sweetened Dried Blueberriesvs California Red Kidney Beans

3%30mg

Calcium

29.5%295mg

30 mgvs295 mg

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

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28%0.25mg

Copper

185%1.67mg

0.25 mgvs1.67 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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17.7%1.4mg

Iron

177%14mg

1.4 mgvs14 mg

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

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6.76%28.4mg

Magnesium

57.7%242mg

28.4 mgvs242 mg

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

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Manganese

66%1.5mg

NA mgvs1.5 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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8.1%56.8mg

Phosphorus

87.7%614mg

56.8 mgvs614 mg

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

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9.93%338mg

Potassium

66.4%2258mg

338 mgvs2258 mg

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

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1.72%0.95μg

Selenium

8.8%4.85μg

0.95 μgvs4.85 μg

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

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0.32%4.73mg

Sodium

1.1%16.7mg

4.73 mgvs16.7 mg

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

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7.03%0.77mg

Zinc

35%3.86mg

0.77 mgvs3.86 mg

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

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0.63%23.3g

Water

0.48%18g

23.3 gvs18 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 Sweetened Dried Blueberries vs California Red Kidney Beans:

Sweetened Dried Blueberries have 5.5 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 31.5 times more Vitamin B9 than Sweetened Dried Blueberries.
Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Blueberries vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 9.9 times more Calcium, 6.6 times more Copper, 10 times more Iron, 8.5 times more Magnesium, 10.8 times more Phosphorus, 6.7 times more Potassium, 5.1 times more Selenium and 5 times more Zinc than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 500 calories:

Sweetened Dried Blueberries have 2 times more Omega 3, 21.9 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.2 times more Fiber and 9.4 times more Protein than Sweetened Dried Blueberries.
Both Sweetened Dried Blueberries and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried BlueberriesVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Blueberries or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: