Nutrient Comparison: Red Kidney Beans VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Elderberries:
- 14 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 3.6 times more Vitamin B2, 4.2 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 Red Kidney Beans.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Elderberries:
- 14 ounces of Red Kidney Beans have 2.2 times more Calcium, 11.5 times more Copper, 4.2 times more Iron, 27.6 times more Magnesium, 10.4 times more Phosphorus, 4.9 times more Potassium, 5.3 times more Selenium and 25.4 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 6.8 times more Water than Raw 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 Red Kidney Beans have 4.6 times more Energy, 4.2 times more Omega 3, 3.3 times more Carbohydrate, 2.2 times more Fiber and 34.1 times more Protein than Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.