Nutrient Comparison: Elderberries VS California Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of Elderberries versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Elderberries vs California Red Kidney Beans:
- 7 ounces of Elderberries have more Vitamin A and 8 times more Vitamin C than California Red Kidney Beans.
- While 7 oz of Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 5.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 65.7 times more Vitamin B9 than Raw Elderberries.
- 7 ounces of Elderberries have insufficient amounts of Vitamin B9
- 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.
Comparing minerals per 7 ounces for Elderberries vs California Red Kidney Beans:
- 7 ounces of Elderberries have 6.8 times more Water than California Red Kidney Beans.
- While 7 oz of Raw California Red Kidney Beans contain 5.1 times more Calcium, 18 times more Copper, 5.8 times more Iron, 32 times more Magnesium, 10.4 times more Phosphorus, 5.3 times more Potassium, 5.3 times more Selenium and 23.2 times more Zinc than Raw Elderberries.
- 7 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Raw California Red Kidney Beans contain 4.5 times more Energy, 3.3 times more Carbohydrate, 3.6 times more Fiber and 36.9 times more Protein than Raw Elderberries.
- Both Elderberries and California Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
- 7 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.