Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Sweetened Dried Blueberries

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	42.8% 1240kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	931% 675g	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	245% 93g	197% 75g	38g per day for Men 19-50 years
Protein	163% 91g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	117% 1.52mg	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	185% 740μg	30% 120μg	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	264% 238mg	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	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	66% 660mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	178% 1.6mg	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	373% 30mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18% 669g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sweetened Dried Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Sweetened Dried Blueberries:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Vitamin B1 and 6.2 times more Vitamin B9 than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 19.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Sweetened Dried Blueberries:

• 1 kilogram of Boiled California Red Kidney Beans has 3.5 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 3.8 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Sweetened Dried Blueberries.
• 1 kilogram of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Fiber and 3.7 times more Protein than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 2.6 times more Energy, 27.8 times more Fat, 5.1 times more Omega 3, 56.9 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6