Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Elderberries:
Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 21.7 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain more Vitamin A, 1.9 times more Vitamin B6 and 30 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Boiled All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Boiled Kidney Beans vs Elderberries:
Boiled All Types Kidney Beans have 3.5 times more Copper, 1.4 times more Iron, 8.4 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 9.1 times more Zinc than Raw Elderberries.
Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Calcium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans have 1.7 times more Energy, 2 times more Omega 3, 1.2 times more Carbohydrate and 13.1 times more Protein than Raw Elderberries.
Both Boiled All Types Kidney Beans and Raw Elderberries have similar amounts of Fiber per 14 oz.
Both Boiled All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.