Comparing Nutrients in 300 calories California Red Kidney Beans VS Sweetened Dried Blueberries

Weight per 300 calories

• California Red Kidney Beans: 91g
• Sweetened Dried Blueberries: 95g

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

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Sweetened Dried Blueberries?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	NA	88% 64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.6% 22.6g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	39.6% 22g	4.22% 2.37g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.74% 6.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.26% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.5% 358μg	2.84% 11.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	25% 22.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47% 56.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.5mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4.06% 17mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	4.87% 34mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.19% 2.84mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.38% 14g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Sweetened Dried Blueberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Sweetened Dried Blueberries?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Sweetened Dried Blueberries:

• 300 calories of California Red Kidney Beans have 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.
• While 300 kcal of Sweetened Dried Blueberries contain 5.5 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Sweetened Dried Blueberries have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Sweetened Dried Blueberries:

• 300 calories of California Red Kidney Beans have 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 and 5 times more Zinc than Sweetened Dried Blueberries.
• 300 calories of Sweetened Dried Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Sweetened Dried Blueberries lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.2 times more Fiber and 9.4 times more Protein than Sweetened Dried Blueberries.
• While 300 kcal of Sweetened Dried Blueberries contain 2 times more Omega 3, 21.9 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sweetened Dried Blueberries offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Sweetened Dried Blueberries provide inadequate amounts of Protein