Comparing Nutrients in 500 calories Frozen RaspberriesVS Boiled Kidney Beans

Weight per 500 calories

Frozen Raspberries

893g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 2.3 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 Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Raspberries

12%

81%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Frozen Raspberriesvs 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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7.46%7.23g

Fat

2.03%1.97g

7.23 gvs1.97 g

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

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1.8%0.57g

Saturated Fat

0.9%0.29g

0.57 gvs0.29 g

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

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10.6%0.17g

Omega 3

42%0.67g

0.17 gvs0.67 g

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

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0.79%0.13g

Omega 6

2.5%0.43g

0.13 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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86%112g

Carbohydrate

69%89.8g

112 gvs89.8 g

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

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80.5%58.4g

Sugars

1.74%1.26g

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

58.4 gvs1.26 g

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

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40%29g

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]

29 gvsNA g

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

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%25.6g

Glucose

25.6 gvsNA g

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

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%3.93g

Sucrose

3.93 gvsNA g

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

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101%38.4g

Fiber

66.3%25g

38.4 gvs25 g

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

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18.3%10.3g

Protein

61%34g

10.3 gvs34 g

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

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Vitamins

Frozen Raspberriesvs Boiled Kidney Beans

3.97%35.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

35.7 μgvs0 μg

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

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66.2%0.79mg

Vitamin B1

52.5%0.63mg

Thiamine

0.79 mgvs0.63 mg

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

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68.7%0.89mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.89 mgvs0.23 mg

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

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37.7%6.03mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs2.28 mg

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

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71.8%3.6mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

3.6 mgvs0.87 mg

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

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42.6%0.55mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.55 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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62.5%250μg

Vitamin B9

128%512μg

Folates and Folic Acid

250 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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175%157mg

Vitamin C

5.25%4.72mg

Ascorbic acid

157 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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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

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Frozen Raspberriesvs Boiled Kidney Beans

21.4%214mg

Calcium

13.8%138mg

214 mgvs138 mg

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

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89.3%0.8mg

Copper

94%0.85mg

0.8 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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85%6.8mg

Iron

109%8.74mg

6.8 mgvs8.74 mg

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

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49%205mg

Magnesium

39.4%165mg

205 mgvs165 mg

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

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237%5.45mg

Manganese

73.6%1.7mg

5.45 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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38.3%268mg

Phosphorus

77.6%543mg

268 mgvs543 mg

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

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48.3%1643mg

Potassium

47%1594mg

1643 mgvs1594 mg

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

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Selenium

7.87%4.33μg

NA μgvs4.33 μg

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

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2.4%35.7mg

Sodium

0.26%3.94mg

35.7 mgvs3.94 mg

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

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25%2.77mg

Zinc

35.8%3.94mg

2.77 mgvs3.94 mg

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

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20.5%759g

Water

7.12%264g

759 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 Frozen Raspberries vs Boiled Kidney Beans:

Red Frozen Raspberries have 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 33.3 times more Vitamin C and 56.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B9 than Red Frozen Raspberries.
Both Red Frozen Raspberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
Both Red Frozen Raspberries 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 Frozen Raspberries vs Boiled Kidney Beans:

Red Frozen Raspberries have 1.6 times more Calcium, 1.2 times more Magnesium, 3.2 times more Manganese and 2.9 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Iron, 2 times more Phosphorus and 1.4 times more Zinc than Red Frozen Raspberries.
Both Red Frozen Raspberries and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Red Frozen Raspberries have 3.7 times more Fat, 1.2 times more Carbohydrate, 46.3 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.9 times more Omega 3 and 3.3 times more Protein than Red Frozen Raspberries.
Both Red Frozen Raspberries and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Red Frozen Raspberries as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen RaspberriesVS Canned With Sucralose Guava NectarBoiled Kidney BeansVS Canned With Sucralose Guava NectarFrozen RaspberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Frozen RaspberriesVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: