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Comparing Nutrients in 5 ounces Sweetened Dried BlueberriesVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Sweetened Dried Blueberries
3%
6%
91%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

15.5%449kcal
Energy
6.2%180kcal
449 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.65%3.54g
Fat
0.73%0.71g
3.54 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.28g
Saturated Fat
0.32%0.1g
0.28 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g
Omega 3
15%0.24g
0.23 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.5%1.6g
Omega 6
0.9%0.15g
1.6 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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87.2%113g
Carbohydrate
25%32.3g
113 gvs32.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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132%96g
Sugars
0.63%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
96 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.6g
Fiber
24%9.07g
10.6 gvs9.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.33%3.54g
Protein
22%12.3g
3.54 gvs12.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%9.92μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
9.92 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
19%0.23mg
Thiamine
0.13 mgvs0.23 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
6.32%0.082mg
Riboflavin
0.18 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.64mg
Vitamin B3
5.12%0.82mg
Niacin, nicotinic acid, niacinamide
1.64 mgvs0.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
6.24%0.31mg
Pantothenic acid
NA mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.6%0.22mg
Vitamin B6
13%0.17mg
Pyridoxine
0.22 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.25%17μg
Vitamin B9
46%184μg
Folates and Folic Acid
17 μgvs184 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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37.5%33.7mg
Vitamin C
1.9%1.7mg
Ascorbic acid
33.7 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22.2%3.33mg
Vitamin E
0.28%0.043mg
Tocopherols and Tocotrienols
3.33 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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70%84μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
84 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.7%27mg
Calcium
4.96%49.6mg
27 mgvs49.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
34%0.31mg
0.23 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.28mg
Iron
39.3%3.15mg
1.28 mgvs3.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.07%25.5mg
Magnesium
14%59.5mg
25.5 mgvs59.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
26.5%0.61mg
NA mgvs0.61 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.3%51mg
Phosphorus
28%196mg
51 mgvs196 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.92%303mg
Potassium
17%574mg
303 mgvs574 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.55%0.85μg
Selenium
2.83%1.56μg
0.85 μgvs1.56 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.25mg
Sodium
0.094%1.4mg
4.25 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.3%0.69mg
Zinc
13%1.4mg
0.69 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.57%21g
Water
2.56%95g
21 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Sweetened Dried Blueberries vs Boiled Kidney Beans:
Comparing minerals per 5 ounces for Sweetened Dried Blueberries vs Boiled Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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