Nutrient Comparison: Red Kidney Beans VS Elderberries per 5 oz
Compare the macro and micronutrient content in 5 oz of Red 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 Red Kidney Beans vs Elderberries:
- 5 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 3.6 times more Vitamin B2, 4.2 times more Vitamin B3, 5.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 65.7 times more Vitamin B9 than Elderberries.
- While 5 oz of Raw Elderberries contain more Vitamin A and 8 times more Vitamin C than Raw Red Kidney Beans.
- 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Red Kidney Beans vs Elderberries:
- 5 ounces of Red Kidney Beans have 2.2 times more Calcium, 11.5 times more Copper, 4.2 times more Iron, 27.6 times more Magnesium, 10.4 times more Phosphorus, 4.9 times more Potassium, 5.3 times more Selenium and 25.4 times more Zinc than Elderberries.
- While 5 oz of Raw Elderberries contain 6.8 times more Water than Raw Red Kidney Beans.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Red Kidney Beans have 4.6 times more Energy, 4.2 times more Omega 3, 3.3 times more Carbohydrate, 2.2 times more Fiber and 34.1 times more Protein than Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Red Kidney Beans as well as Raw Elderberries provide inadequate amounts of Omega 6 in five ounces.