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Comparing Nutrients in 100 calories Sweetened Dried BlueberriesVS Boiled Kidney Beans

Weight per 100 calories

Sweetened Dried Blueberries
31.5g
Boiled Kidney Beans
78.7g

Sweetened Dried Blueberries have 2.5 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Sweetened Dried Blueberries or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Blueberries
3%
6%
91%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.81%0.79g
Fat
0.41%0.39g
0.79 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.063g
Saturated Fat
0.18%0.057g
0.063 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g
Omega 3
8.37%0.13g
0.051 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.1%0.36g
Omega 6
0.5%0.085g
0.36 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.4%25.2g
Carbohydrate
14%18g
25.2 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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29.4%21.3g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21.3 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.23%2.37g
Fiber
13.3%5.04g
2.37 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.4%0.79g
Protein
12%6.83g
0.79 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0.25%2.2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.4%0.029mg
Vitamin B1
10.5%0.13mg
Thiamine
0.029 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.04 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.28%0.36mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
3.46%0.17mg
Pantothenic acid
NA mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.7%0.048mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.048 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.95%3.8μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
3.8 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.34%7.5mg
Vitamin C
1.05%0.94mg
Ascorbic acid
7.5 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.94%0.74mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.74 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.6%18.7μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
18.7 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.6%6mg
Calcium
2.76%27.6mg
6 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg
Copper
19%0.17mg
0.05 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.55%0.28mg
Iron
22%1.75mg
0.28 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.35%5.68mg
Magnesium
7.87%33mg
5.68 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
14.7%0.34mg
NA mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.62%11.4mg
Phosphorus
15.5%109mg
11.4 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2%67.5mg
Potassium
9.38%319mg
67.5 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.34%0.19μg
Selenium
1.57%0.87μg
0.19 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.063%0.95mg
Sodium
0.052%0.79mg
0.95 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.4%0.15mg
Zinc
7.16%0.79mg
0.15 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.13%4.67g
Water
1.42%52.7g
4.67 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Sweetened Dried Blueberries vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Sweetened Dried Blueberries vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: