Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Elderberries	3%	6%	91%

Macro Nutrients

	Boiled Kidney Beans	Elderberries	Recommended Dietary Allowance
Energy	43.8% 1270kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	142% 184g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	184% 70g	38g per day for Men 19-50 years
Protein	155% 86.7g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	400% 360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Elderberries	Recommended Dietary Allowance
Calcium	35% 350mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	278% 22mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	197% 1380mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 669g	21.6% 798g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Elderberries:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 21.7 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.9 times more Vitamin B6 and 30 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Elderberries:

• Boiled All Types Kidney Beans have 3.5 times more Copper, 1.4 times more Iron, 8.4 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 9.1 times more Zinc than Raw Elderberries.
• Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 2 times more Omega 3, 1.2 times more Carbohydrate and 13.1 times more Protein than Raw Elderberries.
• Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.