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

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.5% 101kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	18.6% 24g	35% 45.2g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	14% 5.36g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Boiled 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	5.3% 0.064mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	3.47% 14μg	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	5.5% 4.96mg	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	6.35% 0.95mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	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	4.47% 0.36mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	3.1% 22mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.64% 172g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen 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 Frozen Blueberries vs Boiled Red Kidney Beans:

• 7 ounces of Frozen Blueberries have 2.1 times more Vitamin C, 16 times more Vitamin E and 2 times more Vitamin K than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 18.6 times more Vitamin B9 than Frozen Blueberries.
• Both Frozen Blueberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Frozen 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 Frozen Blueberries vs Boiled Red Kidney Beans:

• 7 ounces of Frozen Blueberries have 1.3 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 7.3 times more Copper, 16.3 times more Iron, 9 times more Magnesium, 3.2 times more Manganese, 12.9 times more Phosphorus, 7.5 times more Potassium, 12 times more Selenium and 15.3 times more Zinc than Frozen Blueberries.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 26.4 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.5 times more Energy, 1.5 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Fiber and 20.6 times more Protein than Frozen Blueberries.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy and Protein
• Both Frozen Blueberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.