Nutrient Comparison: Elderberries VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Red Kidney Beans:
- 14 ounces of Elderberries have more Vitamin A and 8 times more Vitamin C than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 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 Raw Elderberries.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Red Kidney Beans:
- 14 ounces of Elderberries have 6.8 times more Water than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 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 Raw Elderberries.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Red Kidney Beans contain 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 Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.