Comparing Nutrients in 100 grams Blueberries, wild, canned, heavy syrup, drained VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.7% 107kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	12.4% 9g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 0.01g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	1% 0.56g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	30.5% 0.4mg	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	2% 8μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.9% 19mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	NA	122% 1.1mg	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	27.5% 2.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	43.5% 1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blueberries, wild, canned, heavy syrup, drained vs California Red Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16 times more Vitamin B1, 4.4 times more Vitamin B3, 19 times more Vitamin B5, 11.3 times more Vitamin B6, 49.3 times more Vitamin B9 and 15 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.

Comparing minerals per 100 grams for Blueberries, wild, canned, heavy syrup, drained vs California Red Kidney Beans:

• Blueberries, wild, canned, heavy syrup, drained have 2.3 times more Manganese and 6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.3 times more Calcium, 4.3 times more Iron, 26.7 times more Magnesium, 28.9 times more Phosphorus, 32.4 times more Potassium and 21.3 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 3.1 times more Energy, 2.1 times more Carbohydrate, 5.1 times more Fiber and 43.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.