Comparing Nutrients in 300 calories California Red Kidney Beans VS Frozen Wild Blueberries

Weight per 300 calories

• California Red Kidney Beans: 91g
• Frozen Wild Blueberries: 526g

California Red Kidney Beans have 5.8 times more energy per 100g than Frozen Wild Blueberries. It has high energy density when compared to other foods. Frozen Wild Blueberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	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	56% 73g	130g per day for Men 19-50 years
Sugars	NA	NA	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	27% 19.5g	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	% 17.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	61% 23g	38g per day for Men 19-50 years
Protein	39.6% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	20% 3.2mg	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	8.1% 0.11mg	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	NA	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	9.94% 8.95mg	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	9.12% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	17.7% 177mg	8.95% 89.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	657% 15mg	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	9.77% 68.4mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	12.2% 452g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Frozen Wild Blueberries Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Frozen Wild Blueberries:

• 300 calories of California Red Kidney Beans have 3 times more Vitamin B1, 5.4 times more Vitamin B2 and 3.4 times more Vitamin B6 than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 1.7 times more Vitamin B3 and 2.2 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 Frozen Wild Blueberries have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Frozen Wild 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 Frozen Wild Blueberries:

• 300 calories of California Red Kidney Beans have 2 times more Calcium, 2.8 times more Iron, 3.9 times more Magnesium, 5.4 times more Phosphorus and 3.8 times more Potassium than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 16.6 times more Manganese, 1.5 times more Zinc and 42.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have more Protein than Frozen Wild Blueberries.
• While 300 kcal of Frozen Wild Blueberries contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen Wild Blueberries offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Frozen Wild Blueberries provide inadequate amounts of Protein