Comparing Nutrients in 300 calories Boiled Red Kidney BeansVS Elderberries
Weight per 300 calories
Boiled Red Kidney Beans
236g
Elderberries
411g
Boiled Red Kidney Beans have 1.7 times more energy per 100g than Elderberries. It has average energy density when compared to other foods. Raw Elderberries having average energy density.
Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Elderberries?
Boiled Red Kidney Beans VS Elderberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Elderberries?
Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Elderberries:
300 calories of Boiled Red Kidney Beans have 1.3 times more Vitamin B1 and 12.5 times more Vitamin B9 than Elderberries.
While 300 kcal of Raw Elderberries contain more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6 and 52.2 times more Vitamin C than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Elderberries provide similar amounts of Vitamin B5 per 300 calories.
300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Boiled Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Elderberries:
300 calories of Boiled Red Kidney Beans have 2.3 times more Copper, 5.2 times more Magnesium, 2.1 times more Phosphorus and 5.6 times more Zinc than Elderberries.
While 300 kcal of Raw Elderberries contain 2.4 times more Calcium and 2.1 times more Water than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Elderberries contain similar levels of Iron and Potassium per 300 calories.
300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Boiled Red 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 Boiled Red Kidney Beans have 7.6 times more Protein than Elderberries.
While 300 kcal of Raw Elderberries contain 1.4 times more Carbohydrate and 1.6 times more Fiber than Boiled Red Kidney Beans.
Both Boiled Red 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 Boiled Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 300 calories.