Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Elderberries:
Raw California Red Kidney Beans have 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.
While Raw Elderberries contain more Vitamin A and 8 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Elderberries:
Raw California Red Kidney Beans have 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.
While Raw Elderberries contain 6.8 times more Water than Raw California Red Kidney Beans.
Comparison of macro-nutrients per 14 ounces:
Raw California Red Kidney Beans have 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 Raw California Red Kidney Beans and Raw Elderberries have similar amounts of Omega 3 per 14 oz.
Both Raw California Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.