Comparing Nutrients in 1 kilogram 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	43.8% 1270kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	174% 227g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	241% 175g	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	116% 84.3g	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	% 86.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	168% 64g	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	37.7% 0.49mg	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	325% 1300μg	5% 20μg	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	13.3% 12mg	5.56% 5mg	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	2% 0.3mg	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	35% 350mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	59% 0.53mg	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	278% 22mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	191% 4.4mg	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	197% 1380mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18% 669g	20.5% 757g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.