Comparing Nutrients in 14 ounces California Red Kidney Beans VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	45% 1310kcal	43.4% 1258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	244% 318g	130g per day for Men 19-50 years
Sugars	NA	370% 268g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	173% 97g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	46.4% 0.6mg	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	391% 1564μg	12% 47.6μg	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	20% 18mg	105% 94mg	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	NA	62% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	196% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	77.4% 774mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	70.6% 0.64mg	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	464% 37mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	NA	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	230% 1607mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.6% 58.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sweetened Dried Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Sweetened Dried Blueberries:

• 14 ounces of California Red Kidney Beans have 5.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 32.8 times more Vitamin B9 than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 5.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Sweetened Dried Blueberries:

• 14 ounces of California Red Kidney Beans have 10.3 times more Calcium, 6.9 times more Copper, 10.4 times more Iron, 8.9 times more Magnesium, 11.3 times more Phosphorus, 7 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Sweetened Dried Blueberries.
• 14 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 3.3 times more Fiber and 9.7 times more Protein than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 10 times more Fat, 1.9 times more Omega 3, 21.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sweetened Dried Blueberries offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6