Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Canned Kidney Beans

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Canned Kidney Beans: 357g

Blueberries, wild, canned, heavy syrup, drained have 1.3 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	74.6% 54g	9.1% 6.6g	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	35% 25.3g	0% 0g	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	% 28.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 6.6g	g per day for Men 19-50 years
Fiber	36% 13.7g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	20.3% 0.26mg	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	5.6% 22.4μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	NA	53.6% 0.48mg	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	77% 6.17mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	26% 0.6mg	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	5.6% 39.3mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	5.35% 198g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Canned Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 4.8 times more Vitamin B2 and 2.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.5 times more Vitamin B1, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 5.7 times more Vitamin B9 and 5.1 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Canned Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Iron and 10.7 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 5.7 times more Magnesium, 8.2 times more Phosphorus, 6.6 times more Potassium, 377 times more Sodium, 4.9 times more Zinc and 1.4 times more Water than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Carbohydrate, 8.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 11.9 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.