Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Canned Kidney Beans

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Canned Kidney Beans: 595g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	NA	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	124% 90g	15% 11g	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	58% 42g	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	% 47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 11g	g per day for Men 19-50 years
Fiber	60.3% 23g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	55.5% 31g	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	13% 0.15mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	34% 0.44mg	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	9.35% 37.4μg	53.6% 214μg	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	1.56% 1.4mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	20.3% 24.4μg	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	8.88% 88.8mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	89.3% 0.8mg	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	129% 10.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	43.5% 1mg	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	9.35% 65.4mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	8.92% 330g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.