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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Sweetened Dried Blueberries have 5.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.
• Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Blueberries have 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.
• While Raw California Red Kidney Beans contain 3.3 times more Fiber and 9.7 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.