Comparing Nutrients in 500 calories Red Kidney BeansVS Elderberries
Weight per 500 calories
Red Kidney Beans
148g
Elderberries
685g
Red Kidney Beans have 4.6 times more energy per 100g than Elderberries. It has high energy density when compared to other foods. Raw Elderberries having average energy density.
Discover which food has more nutrients per 500 calories - Red Kidney Beans or Elderberries?
Red Kidney Beans VS Elderberries Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Red Kidney Beans or Elderberries?
Lets compare vitamin content per 500 calories of Red Kidney Beans vs Elderberries:
500 calories of Red Kidney Beans have 1.9 times more Vitamin B1, 1.2 times more Vitamin B5 and 14.2 times more Vitamin B9 than Elderberries.
While 500 kcal of Raw Elderberries contain more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B6 and 36.9 times more Vitamin C than Raw Red Kidney Beans.
Both Red Kidney Beans and Elderberries provide similar amounts of Vitamin B3 per 500 calories.
500 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Raw Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 calories.
Comparing minerals per 500 calories for Red Kidney Beans vs Elderberries:
500 calories of Red Kidney Beans have 2.5 times more Copper, 6 times more Magnesium, 2.3 times more Phosphorus and 5.5 times more Zinc than Elderberries.
While 500 kcal of Raw Elderberries contain 2.1 times more Calcium and 31.4 times more Water than Raw Red Kidney Beans.
Both Red Kidney Beans and Elderberries contain similar levels of Iron and Potassium per 500 calories.
500 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Red Kidney Beans as well as Raw Elderberries lack sufficient amounts of Selenium in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Red Kidney Beans have 7.4 times more Protein than Elderberries.
While 500 kcal of Raw Elderberries contain 1.4 times more Carbohydrate and 2.1 times more Fiber than Raw Red Kidney Beans.
Both Red Kidney Beans and Elderberries offer comparable quantities of Energy and Omega 3 per 500 calories.
500 calories of Elderberries provide inadequate amounts of Protein
Both Raw Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in 500 calories.