Elderberries VS Canned Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Canned Kidney Beans?
Lets compare vitamin content per 100 calories of Elderberries vs Canned Kidney Beans:
- 100 calories of Elderberries have 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 34.5 times more Vitamin C than Canned Kidney Beans.
- While 100 kcal of Canned All Types Kidney Beans contain 1.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Canned Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
- 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Elderberries as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Canned Kidney Beans:
- 100 calories of Elderberries have 1.3 times more Calcium, 1.6 times more Iron and 1.4 times more Potassium than Canned Kidney Beans.
- While 100 kcal of Canned All Types Kidney Beans contain 1.9 times more Copper, 4.7 times more Magnesium, 2 times more Phosphorus, 42.9 times more Sodium and 3.6 times more Zinc than Raw Elderberries.
- Both Elderberries and Canned Kidney Beans contain similar levels of Water per 100 calories.
- 100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Elderberries as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
- 100 calories of Elderberries have 1.5 times more Carbohydrate and 1.9 times more Fiber than Canned Kidney Beans.
- While 100 kcal of Canned All Types Kidney Beans contain 6.9 times more Protein than Raw Elderberries.
- Both Elderberries and Canned Kidney Beans offer comparable quantities of Energy and Omega 3 per 100 calories.
- 100 calories of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.