Nutrient Comparison: Canned Kidney Beans VS Elderberries per 5 oz
Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Elderberries:
- 5 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1 and 6 times more Vitamin B9 than Elderberries.
- While 5 oz of Raw Elderberries contain 3.1 times more Vitamin B6 and 30 times more Vitamin C than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
- 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Canned All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Canned Kidney Beans vs Elderberries:
- 5 ounces of Canned Kidney Beans have 2.2 times more Copper, 5.4 times more Magnesium, 2.3 times more Phosphorus, 49.3 times more Sodium and 4.2 times more Zinc than Elderberries.
- While 5 oz of Raw Elderberries contain 1.4 times more Iron than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries contain similar levels of Calcium, Potassium and Water per five ounces.
- 5 ounces 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 five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Canned Kidney Beans have 7.9 times more Protein than Elderberries.
- While 5 oz of Raw Elderberries contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Elderberries offer comparable quantities of Energy and Omega 3 per five ounces.
- 5 ounces 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 five ounces.