Comparing Nutrients in 500 calories Frozen RaspberriesVS Canned Kidney Beans

Weight per 500 calories

Frozen Raspberries

893g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 1.5 times more energy per unit of mass than Red Frozen Raspberries, which is average in comparison to other foods. Frozen Raspberries having low energy density.

Which food has more nutrients per 500 calories - Frozen Raspberries or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Raspberries

12%

81%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Frozen Raspberriesvs 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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7.46%7.23g

Fat

3.7%3.57g

7.23 gvs3.57 g

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

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1.8%0.57g

Saturated Fat

2.62%0.84g

0.57 gvs0.84 g

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

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10.6%0.17g

Omega 3

30.5%0.49g

0.17 gvs0.49 g

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

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0.79%0.13g

Omega 6

3.7%0.63g

0.13 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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86%112g

Carbohydrate

66.4%86.3g

112 gvs86.3 g

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

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80.5%58.4g

Sugars

15%11g

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

58.4 gvs11 g

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

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40%29g

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]

29 gvs0 g

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

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%25.6g

Glucose

%0g

25.6 gvs0 g

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

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%3.93g

Sucrose

%11g

3.93 gvs11 g

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

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101%38.4g

Fiber

67.4%25.6g

38.4 gvs25.6 g

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

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18.3%10.3g

Protein

55.5%31g

10.3 gvs31 g

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

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Vitamins

Frozen Raspberriesvs Canned Kidney Beans

3.97%35.7μg

Vitamin A

RAE, retinol activity equivalents

35.7 μgvsNA μg

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

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66.2%0.79mg

Vitamin B1

57.5%0.69mg

Thiamine

0.79 mgvs0.69 mg

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

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68.7%0.89mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.89 mgvs0.3 mg

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

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37.7%6.03mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs2.45 mg

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

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71.8%3.6mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

3.6 mgvs0.82 mg

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

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42.6%0.55mg

Vitamin B6

34%0.44mg

Pyridoxine

0.55 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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62.5%250μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

250 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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175%157mg

Vitamin C

7.94%7.14mg

Ascorbic acid

157 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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44.6%6.7mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

6.7 mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Frozen Raspberriesvs Canned Kidney Beans

21.4%214mg

Calcium

20.2%202mg

214 mgvs202 mg

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

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89.3%0.8mg

Copper

89.3%0.8mg

0.8 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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85%6.8mg

Iron

87%6.96mg

6.8 mgvs6.96 mg

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

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49%205mg

Magnesium

38.3%161mg

205 mgvs161 mg

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

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237%5.45mg

Manganese

43.5%1mg

5.45 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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38.3%268mg

Phosphorus

76.5%536mg

268 mgvs536 mg

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

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48.3%1643mg

Potassium

41.5%1411mg

1643 mgvs1411 mg

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

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Selenium

9.74%5.36μg

NA μgvs5.36 μg

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

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2.4%35.7mg

Sodium

117%1762mg

35.7 mgvs1762 mg

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

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25%2.77mg

Zinc

25%2.74mg

2.77 mgvs2.74 mg

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

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20.5%759g

Water

12.6%465g

759 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 Frozen Raspberries vs Canned Kidney Beans:

Red Frozen Raspberries have 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 22 times more Vitamin C and 56.3 times more Vitamin E than Canned All Types Kidney Beans.
Both Red Frozen Raspberries and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Red Frozen Raspberries 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 Frozen Raspberries vs Canned Kidney Beans:

Red Frozen Raspberries have 1.3 times more Magnesium, 5.4 times more Manganese and 1.6 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Phosphorus and 49.3 times more Sodium than Red Frozen Raspberries.
Both Red Frozen Raspberries and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Red Frozen Raspberries have 2 times more Fat, 1.3 times more Carbohydrate, 5.3 times more Sugars, more Fructose and 1.5 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.9 times more Omega 3 and 3 times more Protein than Red Frozen Raspberries.
Both Red Frozen Raspberries and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Red Frozen Raspberries as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Frozen RaspberriesVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Raspberries or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: