Nutrient Comparison: Elderberries VS Boiled California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Boiled California Red Kidney Beans:
- 14 ounces of Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 12.3 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Elderberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Boiled California Red Kidney Beans:
- 14 oz of Boiled California Red Kidney Beans contain 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 Raw Elderberries.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 2.7 times more Omega 3 than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Energy, 1.3 times more Fiber and 13.8 times more Protein than Raw Elderberries.
- Both Elderberries and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.