Comparing Nutrients in 5 ounces Frozen Blueberries VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	25% 32.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	0.63% 0.45g	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	10% 3.83g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	13% 0.17mg	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	2.5% 9.92μg	46% 184μg	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	3.94% 3.54mg	1.9% 1.7mg	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	4.54% 0.68mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	38% 0.34mg	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	3.2% 0.26mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	29.4% 0.68mg	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	2.23% 15.6mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Blueberries vs Boiled Red Kidney Beans:

• 5 ounces of Frozen Blueberries have 2.1 times more Vitamin C, 16 times more Vitamin E and 2 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 18.6 times more Vitamin B9 than Frozen Blueberries.
• Both Frozen Blueberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen Blueberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Blueberries vs Boiled Red Kidney Beans:

• 5 ounces of Frozen Blueberries have 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 7.3 times more Copper, 16.3 times more Iron, 9 times more Magnesium, 3.2 times more Manganese, 12.9 times more Phosphorus, 7.5 times more Potassium, 12 times more Selenium and 15.3 times more Zinc than Frozen Blueberries.
• 5 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Blueberries have 26.4 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.5 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Fiber and 20.6 times more Protein than Frozen Blueberries.
• 5 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.