Comparing Nutrients in 500 calories Red Kidney Beans VS Blackberries

Weight per 500 calories

• Red Kidney Beans: 148g
• Blackberries: 1163g

Red Kidney Beans have 7.8 times more energy per 100g than Blackberries. It has high energy density when compared to other foods. Raw Blackberries having low energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Blackberries?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Blackberries	11%	9%	80%

Macro Nutrients

	Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	86% 112g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	78.3% 56.7g	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	38.5% 28g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	162% 61.6g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	27% 0.35mg	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	146% 585μg	72.7% 291μg	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	7.4% 6.68mg	271% 244mg	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	2.08% 0.31mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	192% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Blackberries	Recommended Dietary Allowance
Calcium	12.3% 123mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	55.4% 233mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	327% 7.5mg	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	86% 602mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	8.46% 4.65μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.78% 11.6mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	27.7% 1025g	3700g per day for Men 19-50 years

Red Kidney Beans VS Blackberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Blackberries?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Blackberries:

• 500 calories of Red Kidney Beans have 3.9 times more Vitamin B1, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Blackberries.
• While 500 kcal of Raw Blackberries contain more Vitamin A, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 36.6 times more Vitamin C, 43.7 times more Vitamin E and 27.7 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Blackberries provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Blackberries:

• 500 calories of Red Kidney Beans have 1.4 times more Iron and 2.4 times more Phosphorus than Blackberries.
• While 500 kcal of Raw Blackberries contain 2.7 times more Calcium, 1.8 times more Copper, 4.6 times more Manganese, 1.5 times more Zinc and 58.8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Blackberries contain similar levels of Magnesium and Potassium per 500 calories.
• Both Raw Red Kidney Beans as well as Raw Blackberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.1 times more Protein than Blackberries.
• While 500 kcal of Raw Blackberries contain 2.1 times more Omega 3, 6.4 times more Omega 6, 18.2 times more Sugars and 2.7 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Blackberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6