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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Dried Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	109% 3170kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	175% 228g	130g per day for Men 19-50 years
Sugars	931% 675g	4.4% 3.2g	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	197% 75g	168% 64g	38g per day for Men 19-50 years
Protein	44.6% 25g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	92% 1.2mg	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	30% 120μg	325% 1300μg	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	264% 238mg	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	157% 23.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	240% 2.16mg	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	113% 9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	51.4% 360mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	4% 148g	18% 669g	3700g per day for Men 19-50 years

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

• Sweetened Dried Blueberries have 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 19.8 times more Vitamin C, 78.3 times more Vitamin E and 7.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1 and 10.8 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 3.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 2 times more Zinc and 4.5 times more Water than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 2.5 times more Energy, 5 times more Fat, 10.5 times more Omega 6, 3.5 times more Carbohydrate and 210.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Sweetened Dried Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.