Comparing Nutrients in 1 kilogram Blueberries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 570kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	112% 145g	130g per day for Men 19-50 years
Sugars	137% 100g	25.5% 18.5g	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	68.6% 49.7g	0% 0g	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	% 48.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 18.5g	g per day for Men 19-50 years
Fiber	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	90% 360μg	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	108% 97mg	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	38% 5.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	150% 1.35mg	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	35% 2.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	73% 1.68mg	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	17% 120mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.8% 842g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 8.1 times more Vitamin C, 28.5 times more Vitamin E and 4.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries vs Canned Kidney Beans:

• Raw Blueberries have 2 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.7 times more Calcium, 2.4 times more Copper, 4.2 times more Iron, 4.5 times more Magnesium, 7.5 times more Phosphorus, 3.1 times more Potassium, 9 times more Selenium, 296 times more Sodium and 2.9 times more Zinc than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Energy, 1.4 times more Omega 3, 1.8 times more Fiber and 7.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Blueberries as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.