Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	168% 219g	130g per day for Men 19-50 years
Sugars	282% 205g	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	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	42% 16g	245% 93g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	80% 1.04mg	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	5% 20μg	185% 740μg	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	12.2% 11mg	13.3% 12mg	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	291% 2.62mg	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	41.3% 3.3mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	111% 2.55mg	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	14.3% 100mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	82% 9mg	11mg per day for Men 19-50 years
Water	20.8% 768g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Boiled Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, heavy syrup, solids and liquids versus 1 kg of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids vs Boiled Royal Red Kidney Beans:

• 1 kg of Boiled Royal Red Kidney Beans contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 37 times more Vitamin B9 than Blueberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Boiled Royal Red Kidney Beans:

• 1 kg of Boiled Royal Red Kidney Beans contains 8.8 times more Calcium, 4.9 times more Copper, 8.4 times more Iron, 10.5 times more Magnesium, 1.3 times more Manganese, 14.2 times more Phosphorus, 9.5 times more Potassium, 12 times more Selenium and 12.9 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Royal Red Kidney Beans contains 1.4 times more Energy, 5.8 times more Fiber and 14.6 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Boiled Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.