Comparing Nutrients in 100 calories ElderberriesVS California Red Kidney Beans
Weight per 100 calories
Elderberries
137g
California Red Kidney Beans
30.3g
Raw California Red Kidney Beans have 4.5 times more energy per unit of mass than Raw Elderberries, which is high in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 100 calories - Elderberries or California Red Kidney Beans?
Elderberries VS California Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or California Red Kidney Beans?
Lets compare vitamin content per 100 calories of Elderberries vs California Red Kidney Beans:
100 calories of Elderberries have more Vitamin A, 1.2 times more Vitamin B2, 2.6 times more Vitamin B6 and 36.2 times more Vitamin C than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 1.7 times more Vitamin B1 and 14.5 times more Vitamin B9 than Raw Elderberries.
Both Elderberries and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Raw Elderberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs California Red Kidney Beans:
100 calories of Elderberries have 30.7 times more Water than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 4 times more Copper, 1.3 times more Iron, 7.1 times more Magnesium, 2.3 times more Phosphorus and 5.1 times more Zinc than Raw Elderberries.
Both Elderberries and California Red Kidney Beans contain similar levels of Calcium and Potassium per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Elderberries as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have 4.6 times more Omega 3, 1.4 times more Carbohydrate and 1.3 times more Fiber than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 8.2 times more Protein than Raw Elderberries.
Both Elderberries and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.