Nutrient Comparison: Canned Kidney Beans VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Elderberries:
- 14 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1 and 6 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain 3.1 times more Vitamin B6 and 30 times more Vitamin C than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Canned All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Elderberries:
- 14 ounces of Canned Kidney Beans have 2.2 times more Copper, 5.4 times more Magnesium, 2.3 times more Phosphorus, 49.3 times more Sodium and 4.2 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 1.4 times more Iron than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries contain similar levels of Calcium, Potassium and Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Canned All Types Kidney Beans as well as Raw Elderberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 7.9 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries offer comparable quantities of Energy and Omega 3 per 14 ounces.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Canned All Types Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.