Comparing Nutrients in 500 calories Sweetened Frozen BlueberriesVS Boiled Kidney Beans

Weight per 500 calories

Sweetened Frozen Blueberries

588g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Sweetened Frozen Blueberries, which is average in comparison to other foods. Sweetened Frozen Blueberries having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs Boiled 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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0.79%0.76g

Fat

2.03%1.97g

0.76 gvs1.97 g

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

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0.2%0.065g

Saturated Fat

0.9%0.29g

0.065 gvs0.29 g

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

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8.46%0.14g

Omega 3

42%0.67g

0.14 gvs0.67 g

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

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1.18%0.2g

Omega 6

2.5%0.43g

0.2 gvs0.43 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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99%129g

Carbohydrate

69%89.8g

129 gvs89.8 g

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

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160%116g

Sugars

1.74%1.26g

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

116 gvs1.26 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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34%13g

Fiber

66.3%25g

13 gvs25 g

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

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4.2%2.35g

Protein

61%34g

2.35 gvs34 g

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

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Vitamins

Sweetened Frozen Blueberriesvs Boiled Kidney Beans

1.3%11.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11.8 μgvs0 μg

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

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9.8%0.12mg

Vitamin B1

52.5%0.63mg

Thiamine

0.12 mgvs0.63 mg

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

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23.5%0.31mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.31 mgvs0.23 mg

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

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9.3%1.5mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs2.28 mg

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

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14.7%0.74mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.74 mgvs0.87 mg

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

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26.7%0.35mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.35 mgvs0.47 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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10.3%41μg

Vitamin B9

128%512μg

Folates and Folic Acid

41 μgvs512 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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6.54%5.9mg

Vitamin C

5.25%4.72mg

Ascorbic acid

5.9 mgvs4.72 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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20.4%3.06mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.06 mgvs0.12 mg

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

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86.8%104μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

104 μgvs33 μg

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

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Minerals

Sweetened Frozen Blueberriesvs Boiled Kidney Beans

3.53%35.3mg

Calcium

13.8%138mg

35.3 mgvs138 mg

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

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25.5%0.23mg

Copper

94%0.85mg

0.23 mgvs0.85 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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28.7%2.3mg

Iron

109%8.74mg

2.3 mgvs8.74 mg

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

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2.8%11.8mg

Magnesium

39.4%165mg

11.8 mgvs165 mg

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

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67%1.54mg

Manganese

73.6%1.7mg

1.54 mgvs1.7 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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5.9%41mg

Phosphorus

77.6%543mg

41 mgvs543 mg

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

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10.4%353mg

Potassium

47%1594mg

353 mgvs1594 mg

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

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2.14%1.18μg

Selenium

7.87%4.33μg

1.18 μgvs4.33 μg

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

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0.39%5.9mg

Sodium

0.26%3.94mg

5.9 mgvs3.94 mg

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

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3.2%0.35mg

Zinc

35.8%3.94mg

0.35 mgvs3.94 mg

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

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12.3%455g

Water

7.12%264g

455 gvs264 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 Frozen Blueberries vs Boiled Kidney Beans:

Sweetened Frozen Blueberries have 1.3 times more Vitamin B2, 1.2 times more Vitamin C, 25.9 times more Vitamin E and 3.1 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 12.4 times more Vitamin B9 than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Sweetened Frozen Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Sweetened Frozen Blueberries have 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 3.7 times more Copper, 3.8 times more Iron, 14.1 times more Magnesium, 13.2 times more Phosphorus, 4.5 times more Potassium, 3.7 times more Selenium and 11.2 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sweetened Frozen Blueberries have 1.4 times more Carbohydrate and 92.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.9 times more Omega 3, 1.9 times more Fiber and 14.5 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Sweetened Frozen Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrupBoiled Kidney BeansVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sweetened Frozen BlueberriesVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: