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

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Wild Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27.5g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	130% 49.4g	38g per day for Men 19-50 years
Protein	0% 0g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild 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	4.96% 0.06mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	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	3.05% 0.04mg	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	NA	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	3.75% 3.37mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	NA	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	14.4% 1.15mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	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	12% 1.33mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw California Red Kidney Beans contain 17.6 times more Vitamin B1, 31.3 times more Vitamin B2, 3.4 times more Vitamin B3, 19.9 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C
• Both Frozen Wild Blueberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Wild Blueberries have 2.9 times more Manganese and 7.3 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 11.5 times more Calcium, 16.1 times more Iron, 22.9 times more Magnesium, 31.2 times more Phosphorus, 21.9 times more Potassium and 3.8 times more Zinc than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 5.8 times more Energy, 4.3 times more Carbohydrate, 5.7 times more Fiber and more Protein than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein