Comparing Nutrients in 1 kilogram Red Kidney Beans VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	116% 3370kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	107% 139g	130g per day for Men 19-50 years
Sugars	29% 21g	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	51% 37g	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	% 33.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	116% 44g	38g per day for Men 19-50 years
Protein	402% 225g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Wild 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	507% 6.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	15.4% 0.2mg	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	985% 3940μg	NA	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	19% 17mg	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	14% 2.1mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	83% 830mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	1248% 28.7mg	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	580% 4060mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Wild Blueberries per 1 kg

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

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

• 1 kilogram of Red Kidney Beans has 20.3 times more Vitamin B1, 30.7 times more Vitamin B2, 3.5 times more Vitamin B3, 19.9 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Raw Red Kidney Beans as well as Frozen Wild Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 4.9 times more Calcium, 11.5 times more Iron, 19.7 times more Magnesium, 31.2 times more Phosphorus, 20 times more Potassium and 4.2 times more Zinc than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 2.6 times more Manganese and 7.3 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.9 times more Energy, 4.4 times more Carbohydrate, 3.5 times more Fiber and more Protein than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein