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

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 3.1 times more energy per unit of mass than Blueberries, wild, canned, heavy syrup, drained, which is high in comparison to other foods. Blueberries, wild, canned, heavy syrup, drained having average energy density.

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Red 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	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	70% 91g	130g per day for Men 19-50 years
Sugars	124% 90g	4.3% 3.1g	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	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	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 0.047g	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	45.3% 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	9.35% 37.4μg	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	NA	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.47% 17.4g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Red Kidney Beans:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 4.6 times more Vitamin B2 and 8.3 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5.8 times more Vitamin B1, 1.4 times more Vitamin B3, 6 times more Vitamin B5, 3.6 times more Vitamin B6 and 15.6 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin K
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Red Kidney Beans have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Red Kidney Beans:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 6.5 times more Manganese than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.4 times more Calcium, 7.3 times more Magnesium, 9.2 times more Phosphorus, 9.4 times more Potassium and 7.4 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Red Kidney Beans contain similar levels of Iron per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.5 times more Carbohydrate and 28.9 times more Sugars than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 12.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Red Kidney Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein