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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Wild Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.7% 570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	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	51% 37g	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	% 33.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	116% 44g	168% 64g	38g per day for Men 19-50 years
Protein	0% 0g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	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	15.4% 0.2mg	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	NA	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	19% 17mg	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	17.3% 2.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	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	72.5% 5.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1248% 28.7mg	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	18.6% 130mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	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	61% 6.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 858g	18% 669g	3700g per day for Men 19-50 years

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

• Frozen Wild Blueberries have 1.4 times more Vitamin C and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Vitamin B1, 8.3 times more Vitamin B2 and 6 times more Vitamin B6 than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Wild 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 Frozen Wild Blueberries vs Boiled Kidney Beans:

• Frozen Wild Blueberries have 6.7 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 3.8 times more Iron, 6 times more Magnesium, 10.6 times more Phosphorus, 6 times more Potassium and 1.5 times more Zinc than Frozen Wild Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 2.2 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and more Protein than Frozen Wild Blueberries.
• Both Frozen Wild Blueberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.