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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 510kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	9.82% 1.67g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	175% 228g	130g per day for Men 19-50 years
Sugars	117% 84.5g	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	71% 27g	195% 74g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Boiled 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	26.7% 0.32mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	17.5% 70μg	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	27.8% 25mg	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	32% 4.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	8% 80mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	269% 2.42mg	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	22.5% 1.8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	207% 4.77mg	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	15.7% 110mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.4% 866g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Blueberries has 2.1 times more Vitamin C, 16 times more Vitamin E and 2 times more Vitamin K than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 18.6 times more Vitamin B9 than Frozen Blueberries.
• Both Frozen Blueberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Blueberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Blueberries has 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.5 times more Calcium, 7.3 times more Copper, 16.3 times more Iron, 9 times more Magnesium, 3.2 times more Manganese, 12.9 times more Phosphorus, 7.5 times more Potassium, 12 times more Selenium and 15.3 times more Zinc than Frozen Blueberries.
• 1 kilogram of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blueberries has 26.4 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Fiber and 20.6 times more Protein than Frozen Blueberries.
• 1 kilogram of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.