Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Blueberries	5%	5%	90%

Macro Nutrients

	California Red Kidney Beans	Blueberries	Recommended Dietary Allowance
Energy	114% 3300kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	137% 100g	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	68.6% 49.7g	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	% 48.8g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	655% 249g	63% 24g	38g per day for Men 19-50 years
Protein	435% 244g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10% 3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	985% 3940μg	15% 60μg	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	50% 45mg	108% 97mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Blueberries	Recommended Dietary Allowance
Calcium	195% 1950mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	63.3% 0.57mg	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	1169% 94mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	146% 3.36mg	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	579% 4050mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.8% 842g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 14.3 times more Vitamin B1, 5.3 times more Vitamin B2, 4.9 times more Vitamin B3, 6.3 times more Vitamin B5, 7.6 times more Vitamin B6 and 65.7 times more Vitamin B9 than Blueberries.
• While 1 kg of Raw Blueberries contains 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 32.5 times more Calcium, 19.3 times more Copper, 33.4 times more Iron, 26.7 times more Magnesium, 3 times more Manganese, 33.8 times more Phosphorus, 19.4 times more Potassium, 32 times more Selenium and 15.9 times more Zinc than Blueberries.
• While 1 kg of Raw Blueberries contains 7.2 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 5.8 times more Energy, 1.4 times more Omega 3, 4.1 times more Carbohydrate, 10.4 times more Fiber and 32.9 times more Protein than Blueberries.
• 1 kilogram of Blueberries provide inadequate amounts of Energy and Protein
• Both Raw California Red Kidney Beans as well as Raw Blueberries provide inadequate amounts of Omega 6 in one kilogram.