Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Boiled Kidney Beans	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	17.4% 504kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	69% 90g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	96% 69.3g	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	46% 33.5g	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	% 34.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	67% 25.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	15% 0.19mg	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	129% 516μg	2% 7.94μg	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	5.3% 4.76mg	2.2% 2mg	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	0.79% 0.12mg	36.5% 5.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	23.4% 0.21mg	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	110% 8.8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	76% 1.75mg	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	78.2% 548mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.12% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Blueberries, canned, light syrup, drained:

• Boiled All Types Kidney Beans have 3.5 times more Vitamin B1, 1.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2.4 times more Vitamin B6, 65 times more Vitamin B9 and 2.4 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 2.3 times more Vitamin B2, 46 times more Vitamin E and 2.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Blueberries, canned, light syrup, drained:

• Boiled All Types Kidney Beans have 5.8 times more Calcium, 4.1 times more Copper, 5.2 times more Iron, 10.5 times more Magnesium, 11.5 times more Phosphorus, 7.5 times more Potassium, 11 times more Selenium and 11.1 times more Zinc than Blueberries, canned, light syrup, drained.
• Both Boiled All Types Kidney Beans and Blueberries, canned, light syrup, drained have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 2.3 times more Omega 3, 2.5 times more Fiber and 8.3 times more Protein than Blueberries, canned, light syrup, drained.
• While Blueberries, canned, light syrup, drained contain 54.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Blueberries, canned, light syrup, drained have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Blueberries, canned, light syrup, drained have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.