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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Dried Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 629kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	35% 45.2g	130g per day for Men 19-50 years
Sugars	185% 134g	0.88% 0.64g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Sweetened Dried Blueberries have 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 19.8 times more Vitamin C, 78.3 times more Vitamin E and 7.1 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.7 times more Vitamin B1 and 10.8 times more Vitamin B9 than Sweetened Dried Blueberries.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Sweetened Dried Blueberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled Red Kidney Beans contain 1.5 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 2.5 times more Magnesium, 3.9 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Sweetened Dried Blueberries.
• 7 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Blueberries have 2.5 times more Energy, 5 times more Fat, 10.6 times more Omega 6, 3.5 times more Carbohydrate and 210.9 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.5 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Boiled Red Kidney Beans offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6