Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Frozen Loganberries

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Frozen Loganberries: 909g

Boiled California Red Kidney Beans have 2.3 times more energy per 100g than Frozen Loganberries. It has average energy density when compared to other foods. Frozen Loganberries having low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Frozen Loganberries?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	97% 70g	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	99% 37.5g	127% 48g	38g per day for Men 19-50 years
Protein	65.7% 37g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	47.7% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	45.5% 0.59mg	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	74.6% 298μg	59% 236μg	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	5.38% 4.84mg	155% 139mg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Loganberries	Recommended Dietary Allowance
Calcium	26.6% 266mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	118% 1.06mg	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	150% 12mg	72.7% 5.8mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	493% 11.3mg	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	79% 552mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	7.3% 270g	20.8% 769g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Frozen Loganberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Frozen Loganberries?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Frozen Loganberries:

• 500 calories of Boiled California Red Kidney Beans have 1.3 times more Vitamin B9 than Frozen Loganberries.
• While 500 kcal of Frozen Loganberries contain 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 28.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Loganberries provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Frozen Loganberries:

• 500 calories of Boiled California Red Kidney Beans have 2.1 times more Iron, 2.3 times more Phosphorus and 1.3 times more Potassium than Frozen Loganberries.
• While 500 kcal of Frozen Loganberries contain 8.8 times more Manganese and 2.9 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Loganberries contain similar levels of Calcium, Copper, Magnesium and Zinc per 500 calories.
• Both Boiled California Red Kidney Beans as well as Frozen Loganberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 2.7 times more Protein than Frozen Loganberries.
• While 500 kcal of Frozen Loganberries contain 4.2 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Loganberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Frozen Loganberries provide inadequate amounts of Omega 6 in 500 calories.