Comparing Nutrients in 300 calories Frozen Wild Blueberries VS Canned Kidney Beans

Weight per 300 calories

• Frozen Wild Blueberries: 526g
• Canned Kidney Beans: 357g

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

Which food has more nutrients per 300 calories - Frozen Wild Blueberries or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Wild Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	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	27% 19.5g	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	% 17.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	61% 23g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0% 0g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	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	NA	32% 129μg	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	9.94% 8.95mg	4.76% 4.3mg	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	9.12% 1.37mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	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	38% 3.05mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	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	9.77% 68.4mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	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	1.05% 15.8mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	12.2% 452g	7.53% 279g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 2.2 times more Vitamin B3, 2.1 times more Vitamin C and 19.2 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 4.9 times more Vitamin B2 and 2.5 times more Vitamin B6 than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Wild Blueberries vs Canned Kidney Beans:

• Frozen Wild Blueberries have 25.2 times more Manganese, 2.1 times more Zinc and 1.6 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 4.7 times more Phosphorus, 2.4 times more Potassium and 67 times more Sodium than Frozen Wild Blueberries.

Comparison of macro-nutrients per 300 calories:

• Frozen Wild Blueberries have 1.4 times more Carbohydrate, more Fructose and 1.5 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Frozen Wild Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.