Comparing Nutrients in 1 kilogram ElderberriesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Elderberries

91%

California Red Kidney Beans

29%

70%

1 kg ▼

Macro Nutrients

Elderberriesvs California Red Kidney Beans

25%730kcal

Energy

114%3300kcal

730 kcalvs3300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

5.15%5g

Fat

2.58%2.5g

5 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.72%0.23g

Saturated Fat

1.13%0.36g

0.23 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

53%0.85g

Omega 3

52.5%0.84g

0.85 gvs0.84 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

9.53%1.62g

Omega 6

3.18%0.54g

1.62 gvs0.54 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

142%184g

Carbohydrate

460%598g

184 gvs598 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

184%70g

Fiber

655%249g

70 gvs249 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

11.8%6.6g

Protein

435%244g

6.6 gvs244 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Elderberriesvs California Red Kidney Beans

33.3%300μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

300 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

58.3%0.7mg

Vitamin B1

441%5.3mg

Thiamine

0.7 mgvs5.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

46%0.6mg

Vitamin B2

168%2.2mg

Riboflavin

0.6 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

31.3%5mg

Vitamin B3

129%20.6mg

Niacin, nicotinic acid, niacinamide

5 mgvs20.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

28%1.4mg

Vitamin B5

156%7.8mg

Pantothenic acid

1.4 mgvs7.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

177%2.3mg

Vitamin B6

305%3.97mg

Pyridoxine

2.3 mgvs3.97 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

15%60μg

Vitamin B9

985%3940μg

Folates and Folic Acid

60 μgvs3940 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

400%360mg

Vitamin C

50%45mg

Ascorbic acid

360 mgvs45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Elderberriesvs California Red Kidney Beans

38%380mg

Calcium

195%1950mg

380 mgvs1950 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

67.8%0.61mg

Copper

1222%11mg

0.61 mgvs11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

200%16mg

Iron

1169%94mg

16 mgvs94 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

12%50mg

Magnesium

381%1600mg

50 mgvs1600 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

Manganese

435%10mg

NA mgvs10 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

55.7%390mg

Phosphorus

579%4050mg

390 mgvs4050 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

82.4%2800mg

Potassium

438%14900mg

2800 mgvs14900 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

11%6μg

Selenium

58%32μg

6 μgvs32 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

4%60mg

Sodium

7.33%110mg

60 mgvs110 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

10%1.1mg

Zinc

232%25.5mg

1.1 mgvs25.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

21.6%798g

Water

3.18%118g

798 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 1 kilogram of Elderberries vs California Red Kidney Beans:

Raw Elderberries have more Vitamin A and 8 times more Vitamin C than Raw California Red Kidney Beans.
While 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.
Both Raw Elderberries as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs California Red Kidney Beans:

Raw Elderberries have 6.8 times more Water than Raw California Red Kidney Beans.
While 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.

Comparison of macro-nutrients per 1 kilogram:

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 Raw Elderberries and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
Both Raw Elderberries as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

ElderberriesVS FigsCalifornia Red Kidney BeansVS FigsElderberriesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 1 kilogram ElderberriesVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: