Canned Kidney Beans VS Elderberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Elderberries?
Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Elderberries:
- 300 calories of Canned Kidney Beans have 1.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Elderberries.
- While 300 kcal of Raw Elderberries contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 34.5 times more Vitamin C than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries provide similar amounts of Vitamin B5 per 300 calories.
- 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
- Both Canned All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Canned Kidney Beans vs Elderberries:
- 300 calories of Canned Kidney Beans have 1.9 times more Copper, 4.7 times more Magnesium, 2 times more Phosphorus, 42.9 times more Sodium and 3.6 times more Zinc than Elderberries.
- While 300 kcal of Raw Elderberries contain 1.3 times more Calcium, 1.6 times more Iron and 1.4 times more Potassium than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries contain similar levels of Water per 300 calories.
- 300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Canned All Types Kidney Beans as well as Raw Elderberries lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
- 300 calories of Canned Kidney Beans have 6.9 times more Protein than Elderberries.
- While 300 kcal of Raw Elderberries contain 1.5 times more Carbohydrate and 1.9 times more Fiber than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries offer comparable quantities of Energy and Omega 3 per 300 calories.
- 300 calories of Elderberries provide inadequate amounts of Protein
- Both Canned All Types Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 300 calories.