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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweetened Frozen Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.8% 169kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	54% 39g	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	11.5% 4.37g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	16% 0.21mg	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	3.47% 14μg	36.7% 147μg	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	2.2% 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	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	63.7% 0.57mg	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	9.67% 0.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	27.4% 0.63mg	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% 14mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.15% 154g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 10.6 times more Vitamin B9 than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Sweetened Frozen Blueberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Boiled California Red Kidney Beans contain 11 times more Calcium, 7.4 times more Copper, 7.6 times more Iron, 24 times more Magnesium, 19.6 times more Phosphorus, 7 times more Potassium, 6 times more Selenium and 14.3 times more Zinc than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boiled California Red Kidney Beans contain similar levels of Manganese 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 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, 1.4 times more Omega 3, 4.2 times more Fiber and 22.8 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3 and Protein
• Both Sweetened Frozen Blueberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.