Comparing Nutrients in 14 ounces Blueberries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.8% 226kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	10% 7.34g	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	27.2% 19.7g	0% 0g	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	% 19.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 7.34g	g per day for Men 19-50 years
Fiber	25% 9.53g	45% 17g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	35.7% 143μg	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	42.8% 38.5mg	5.3% 4.76mg	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	15% 2.26mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	59.5% 0.54mg	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	14% 1.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	29% 0.67mg	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	6.8% 47.6mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.03% 334g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blueberries vs Canned Kidney Beans:

• Raw Blueberries have 8.1 times more Vitamin C, 28.5 times more Vitamin E and 4.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blueberries vs Canned Kidney Beans:

• Raw Blueberries have 2 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.7 times more Calcium, 2.4 times more Copper, 4.2 times more Iron, 4.5 times more Magnesium, 7.5 times more Phosphorus, 3.1 times more Potassium, 9 times more Selenium, 296 times more Sodium and 2.9 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Blueberries have 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy, 1.4 times more Omega 3, 1.8 times more Fiber and 7.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.