Nutrient Comparison: California Red Kidney Beans VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Elderberries:
- 14 ounces of California Red Kidney Beans have 7.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 5.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 65.7 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain more Vitamin A and 8 times more Vitamin C than Raw California Red Kidney Beans.
- 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw California Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Elderberries:
- 14 ounces of California Red Kidney Beans have 5.1 times more Calcium, 18 times more Copper, 5.8 times more Iron, 32 times more Magnesium, 10.4 times more Phosphorus, 5.3 times more Potassium, 5.3 times more Selenium and 23.2 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 6.8 times more Water than Raw California Red Kidney Beans.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of California Red Kidney Beans have 4.5 times more Energy, 3.3 times more Carbohydrate, 3.6 times more Fiber and 36.9 times more Protein than Elderberries.
- Both California Red Kidney Beans and Elderberries offer comparable quantities of Omega 3 per 14 ounces.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw California Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.