Comparing Nutrients in 5 ounces Canned Kidney Beans VS Blueberries

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Blueberries	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	19.5% 14g	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	0% 0g	9.7% 7.04g	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	% 0g	% 6.9g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.16g	g per day for Men 19-50 years
Fiber	16% 6.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.87% 1.05g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Blueberries	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.4% 0.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	2.13% 8.5μg	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	1.9% 1.7mg	15.3% 13.7mg	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	0.19% 0.028mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Blueberries	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	8.98% 0.081mg	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	20.7% 1.66mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	20.7% 0.48mg	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	18.2% 128mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3% 111g	3.23% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Blueberries:

• 5 ounces of Canned Kidney Beans have 3.1 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B6 and 6 times more Vitamin B9 than Blueberries.
• While 5 oz of Raw Blueberries contain 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.
• Both Canned Kidney Beans and Blueberries provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Raw Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Blueberries:

• 5 ounces of Canned Kidney Beans have 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, 296 times more Sodium and 2.9 times more Zinc than Blueberries.
• While 5 oz of Raw Blueberries contain 2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Raw Blueberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.5 times more Energy, 1.4 times more Omega 3, 1.8 times more Fiber and 7.1 times more Protein than Blueberries.
• While 5 oz of Raw Blueberries contain 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Blueberries offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries provide inadequate amounts of Energy and Protein
• Both Canned All Types Kidney Beans as well as Raw Blueberries provide inadequate amounts of Omega 6 in five ounces.