Nutrient Comparison: Boiled California Red Kidney Beans VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled California Red 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 Boiled California Red Kidney Beans vs Elderberries:
- 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 12.3 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Boiled California Red Kidney Beans.
- Both Boiled California Red Kidney Beans and Elderberries provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Boiled California Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Elderberries:
- 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 4.7 times more Copper, 1.9 times more Iron, 9.6 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 7.8 times more Zinc than Elderberries.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled California Red Kidney Beans have 1.7 times more Energy, 1.2 times more Carbohydrate, 1.3 times more Fiber and 13.8 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 2.7 times more Omega 3 than Boiled California Red Kidney Beans.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Boiled California Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.