Nutrient Comparison: Elderberries VS Boiled California Red Kidney Beans per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Boiled California Red Kidney Beans:
- 5 ounces of Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Boiled California Red Kidney Beans.
- While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B5 and 12.3 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Elderberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Boiled California Red Kidney Beans:
- 5 oz of Boiled California Red Kidney Beans contain 1.7 times more Calcium, 4.7 times more Copper, 1.9 times more Iron, 9.6 times more Magnesium, 3.5 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 7.8 times more Zinc than Raw Elderberries.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have 2.7 times more Omega 3 than Boiled California Red Kidney Beans.
- While 5 oz of Boiled California Red Kidney Beans contain 1.7 times more Energy, 1.3 times more Fiber and 13.8 times more Protein than Raw Elderberries.
- Both Elderberries and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.