Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	5.54% 161kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	54% 39g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9% 0.12mg	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	11.4% 45.6μg	3.47% 14μg	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	1.76% 1.6mg	2.2% 2mg	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	0.26% 0.04mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	8.6% 0.077mg	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	31% 2.5mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	22.6% 0.52mg	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	30% 210mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Sweetened Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Sweetened Frozen Blueberries:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 26 times more Vitamin E and 4.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Sweetened Frozen Blueberries provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Red Kidney Beans Solids and Liquids as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Sweetened Frozen Blueberries:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.8 times more Calcium, 3.8 times more Copper, 3.2 times more Iron, 15 times more Magnesium, 15.1 times more Phosphorus, 4.3 times more Potassium, 5.5 times more Selenium, 256 times more Sodium and 10.3 times more Zinc than Sweetened Frozen Blueberries.
• Both Canned Red Kidney Beans with Liquids and Sweetened Frozen Blueberries contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Omega 3, 2 times more Fiber and 13.1 times more Protein than Sweetened Frozen Blueberries.
• While 7 oz of Sweetened Frozen Blueberries contain 1.5 times more Carbohydrate and 10.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Sweetened Frozen Blueberries offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 6 in seven ounces.