Comparing Nutrients in 7 ounces Sweetened Dried Blueberries VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweetened Dried Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 629kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	91% 119g	130g per day for Men 19-50 years
Sugars	185% 134g	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	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	39% 15g	130% 49.4g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	60.6% 0.79mg	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	5.95% 24μg	195% 782μg	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	52.5% 47.2mg	9.92% 8.93mg	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	31% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	243% 2.2mg	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	22.3% 1.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 2mg	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	10.2% 71.4mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Blueberries vs California Red Kidney Beans:

• Sweetened Dried Blueberries have 5.3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 32.8 times more Vitamin B9 than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Blueberries vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 10.3 times more Calcium, 6.9 times more Copper, 10.4 times more Iron, 8.9 times more Magnesium, 11.3 times more Phosphorus, 7 times more Potassium, 5.3 times more Selenium and 5.2 times more Zinc than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Blueberries have 10 times more Fat, 1.9 times more Omega 3, 21.1 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.3 times more Fiber and 9.7 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Sweetened Dried Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.