Lets compare vitamin content per 14 ounces of Elderberries vs Boiled California Red Kidney Beans:
Raw Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Boiled California Red Kidney Beans.
While 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 Raw Elderberries and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Raw Elderberries as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Elderberries vs Boiled California Red Kidney Beans:
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.
Both Raw Elderberries and Boiled California Red Kidney Beans have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Elderberries have 2.7 times more Omega 3 than Boiled California Red Kidney Beans.
While 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 Raw Elderberries and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
Both Raw Elderberries as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.