Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweetened Dried Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.6% 1438kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	78% 102g	130g per day for Men 19-50 years
Sugars	422% 306g	NA	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	89.5% 34g	111% 42g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	36.3% 0.47mg	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	13.6% 54.4μg	84% 336μg	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	120% 108mg	6.05% 5.44mg	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	71% 10.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	146% 1.3mg	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	51% 4.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	23.3% 163mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.8% 67g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Dried Blueberries vs Boiled California Red Kidney Beans:

• Sweetened Dried Blueberries have 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 19.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1 and 6.2 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Dried Blueberries vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 3.5 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 3.8 times more Phosphorus, 2 times more Potassium, 2 times more Selenium, 1.8 times more Zinc and 4.5 times more Water than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Blueberries have 2.6 times more Energy, 27.8 times more Fat, 5.1 times more Omega 3, 56.9 times more Omega 6 and 3.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.7 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Boiled California Red Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Sweetened Dried Blueberries as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.