Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Energy	37% 1070kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	112% 145g	130g per day for Men 19-50 years
Sugars	266% 193g	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	124% 90g	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	% 101g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 18.5g	g per day for Men 19-50 years
Fiber	129% 49g	113% 43g	38g per day for Men 19-50 years
Protein	10% 5.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	57% 0.74mg	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	20% 80μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	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	1000% 23mg	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	20% 140mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	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	11% 1.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19% 706g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Canned Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 6.1 times more Vitamin B2 and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.5 times more Vitamin B1, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Canned Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Iron and 13.7 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Calcium, 4.5 times more Magnesium, 6.4 times more Phosphorus, 5.2 times more Potassium, 296 times more Sodium and 3.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Energy, 2 times more Carbohydrate, 10.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.