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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37% 1070kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	175% 228g	130g per day for Men 19-50 years
Sugars	266% 193g	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	124% 90g	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	% 101g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	129% 49g	168% 64g	38g per day for Men 19-50 years
Protein	10% 5.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	20% 80μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1000% 23mg	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	20% 140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	19% 706g	18% 669g	3700g per day for Men 19-50 years

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

• Blueberries, wild, canned, heavy syrup, drained have 5.4 times more Vitamin B2 and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.8 times more Vitamin B1, 5.4 times more Vitamin B5, 3.4 times more Vitamin B6, 16.3 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 Boiled 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 Boiled Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 5.3 times more Manganese than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 7 times more Magnesium, 9.9 times more Phosphorus, 8.8 times more Potassium and 8.3 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled All Types Kidney Beans have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Carbohydrate and 60.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Fiber and 15.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.