Comparing Nutrients in 500 calories BlueberriesVS Boiled Kidney Beans

Weight per 500 calories

Blueberries

877g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Raw Blueberries, which is average in comparison to other foods. Blueberries having low energy density.

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

Macros Ratio

Protein Fat Carbs

Blueberries

90%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

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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3%2.9g

Fat

2.03%1.97g

2.9 gvs1.97 g

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

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0.77%0.25g

Saturated Fat

0.9%0.29g

0.25 gvs0.29 g

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

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31.8%0.51g

Omega 3

42%0.67g

0.51 gvs0.67 g

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

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4.54%0.77g

Omega 6

2.5%0.43g

0.77 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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98%127g

Carbohydrate

69%89.8g

127 gvs89.8 g

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

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121%87.4g

Sugars

1.74%1.26g

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

87.4 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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60%43.6g

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]

43.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%43g

Glucose

43 gvsNA g

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

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%0.96g

Sucrose

0.96 gvsNA g

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

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55.4%21g

Fiber

66.3%25g

21 gvs25 g

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

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11.6%6.5g

Protein

61%34g

6.5 gvs34 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Blueberriesvs Boiled Kidney Beans

2.92%26.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

26.3 μgvs0 μg

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

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27%0.32mg

Vitamin B1

52.5%0.63mg

Thiamine

0.32 mgvs0.63 mg

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

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27.7%0.36mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.36 mgvs0.23 mg

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

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23%3.67mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs2.28 mg

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

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21.8%1.1mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.1 mgvs0.87 mg

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

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35%0.46mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.46 mgvs0.47 mg

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

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8.77%2.63μg

Vitamin B7

Biotin

2.63 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52.6μg

Vitamin B9

128%512μg

Folates and Folic Acid

52.6 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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95%85mg

Vitamin C

5.25%4.72mg

Ascorbic acid

85 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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33.3%5mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

5 mgvs0.12 mg

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

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141%169μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

169 μgvs33 μg

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

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Minerals

Blueberriesvs Boiled Kidney Beans

5.26%52.6mg

Calcium

13.8%138mg

52.6 mgvs138 mg

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

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55.6%0.5mg

Copper

94%0.85mg

0.5 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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30.7%2.46mg

Iron

109%8.74mg

2.46 mgvs8.74 mg

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

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12.5%52.6mg

Magnesium

39.4%165mg

52.6 mgvs165 mg

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

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128%2.95mg

Manganese

73.6%1.7mg

2.95 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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15%105mg

Phosphorus

77.6%543mg

105 mgvs543 mg

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

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20%675mg

Potassium

47%1594mg

675 mgvs1594 mg

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

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1.6%0.88μg

Selenium

7.87%4.33μg

0.88 μgvs4.33 μg

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

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0.58%8.77mg

Sodium

0.26%3.94mg

8.77 mgvs3.94 mg

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

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12.8%1.4mg

Zinc

35.8%3.94mg

1.4 mgvs3.94 mg

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

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20%739g

Water

7.12%264g

739 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 Blueberries vs Boiled Kidney Beans:

Raw Blueberries have 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 18 times more Vitamin C, 42.3 times more Vitamin E and 5.1 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1 and 9.7 times more Vitamin B9 than Raw Blueberries.
Both Raw Blueberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Raw 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 Blueberries vs Boiled Kidney Beans:

Raw Blueberries have 1.7 times more Manganese and 2.8 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.6 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 5.2 times more Phosphorus, 2.4 times more Potassium, 4.9 times more Selenium and 2.8 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 500 calories:

Raw Blueberries have 1.4 times more Carbohydrate and 69.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 and 5.3 times more Protein than Raw Blueberries.
Both Raw Blueberries and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Raw 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:

BlueberriesVS Blueberries, canned, heavy syrup, solids and liquidsBoiled Kidney BeansVS Blueberries, canned, heavy syrup, solids and liquidsBlueberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories BlueberriesVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: