Comparing Nutrients in 5 ounces Blueberries, wild, canned, heavy syrup, drained VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.23% 152kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	17.6% 12.8g	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	% 14.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.014g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	34.7% 13g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.15% 0.66mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	11.3% 0.15mg	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	2.83% 11.3μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	NA	45.5% 0.41mg	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	39% 3.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	19.6% 0.45mg	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	2.83% 20mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.9% 65.2mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, wild, canned, heavy syrup, drained versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, wild, canned, heavy syrup, drained vs Boiled California Red Kidney Beans:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 5 times more Vitamin B2 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.9 times more Vitamin B1, 5.3 times more Vitamin B5, 3 times more Vitamin B6 and 9.3 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blueberries, wild, canned, heavy syrup, drained as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Blueberries, wild, canned, heavy syrup, drained vs Boiled California Red Kidney Beans:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 7.2 times more Manganese than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.5 times more Calcium, 1.4 times more Iron, 8 times more Magnesium, 9.8 times more Phosphorus, 9.1 times more Potassium and 7.2 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Fiber and 16.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Boiled California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein