Comparing Nutrients in 14 ounces California Red Kidney Beans VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	45% 1310kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20.3% 14.7g	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	% 13.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	46% 17.5g	38g per day for Men 19-50 years
Protein	173% 97g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	15% 2.42mg	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	6.1% 0.079mg	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	NA	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	7.5% 6.75mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	77.4% 774mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	NA	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	495% 11.4mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	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	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Frozen Wild Blueberries per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Frozen Wild 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 Frozen Wild Blueberries:

• 14 ounces of California Red Kidney Beans have 17.6 times more Vitamin B1, 31.3 times more Vitamin B2, 3.4 times more Vitamin B3, 19.9 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Wild Blueberries.
• 14 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Frozen Wild 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 Frozen Wild Blueberries:

• 14 ounces of California Red Kidney Beans have 11.5 times more Calcium, 16.1 times more Iron, 22.9 times more Magnesium, 31.2 times more Phosphorus, 21.9 times more Potassium and 3.8 times more Zinc than Frozen Wild Blueberries.
• While 14 oz of Frozen Wild Blueberries contain 2.9 times more Manganese and 7.3 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 5.8 times more Energy, 4.3 times more Carbohydrate, 5.7 times more Fiber and more Protein than Frozen Wild Blueberries.
• 14 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein