Comparing Nutrients in 7 ounces Blueberries VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	22% 28.8g	91% 119g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	21.4% 19.2mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 14.3 times more Vitamin B1, 5.3 times more Vitamin B2, 4.9 times more Vitamin B3, 6.3 times more Vitamin B5, 7.6 times more Vitamin B6 and 65.7 times more Vitamin B9 than Raw Blueberries.
• Both Raw 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 Blueberries vs California Red Kidney Beans:

• Raw Blueberries have 7.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 32.5 times more Calcium, 19.3 times more Copper, 33.4 times more Iron, 26.7 times more Magnesium, 3 times more Manganese, 33.8 times more Phosphorus, 19.4 times more Potassium, 32 times more Selenium and 15.9 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 5.8 times more Energy, 1.4 times more Omega 3, 4.1 times more Carbohydrate, 10.4 times more Fiber and 32.9 times more Protein than Raw Blueberries.
• Both Raw Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.