Nutrient Comparison: Elderberries VS Boiled Red Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of Elderberries versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Elderberries vs Boiled Red Kidney Beans:
- 7 ounces of Elderberries have more Vitamin A, 1.9 times more Vitamin B6 and 30 times more Vitamin C than Boiled Red Kidney Beans.
- While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 21.7 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
- 7 ounces of Elderberries have insufficient amounts of Vitamin B9
- 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Elderberries as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.
Comparing minerals per 7 ounces for Elderberries vs Boiled Red Kidney Beans:
- 7 ounces of Elderberries have 1.4 times more Calcium than Boiled Red Kidney Beans.
- While 7 oz of Boiled Red Kidney Beans contain 4 times more Copper, 1.8 times more Iron, 9 times more Magnesium, 3.6 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 9.7 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 Boiled Red Kidney Beans contain 1.7 times more Energy, 2 times more Omega 3 and 13.1 times more Protein than Raw Elderberries.
- Both Elderberries and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per seven ounces.
- 7 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Elderberries as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.