Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Elderberries:
Canned All Types Kidney Beans have 1.7 times more Vitamin B1 and 6 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain 3.1 times more Vitamin B6 and 30 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Elderberries have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
Both Canned All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 lb.
Comparing minerals per 1 pound for Canned Kidney Beans vs Elderberries:
Canned All Types Kidney Beans have 2.2 times more Copper, 5.4 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Selenium, 49.3 times more Sodium and 4.2 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 1.4 times more Iron than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Elderberries have similar amounts of Calcium, Potassium and Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Canned All Types Kidney Beans have 7.9 times more Protein than Raw Elderberries.
While Raw Elderberries contain 1.3 times more Carbohydrate and 1.6 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Elderberries have similar amounts of Energy and Omega 3 per 1 lb.
Both Canned All Types Kidney Beans as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.