Comparing Nutrients in 500 calories ElderberriesVS Boiled Kidney Beans

Weight per 500 calories

Elderberries

685g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.7 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Which food has more nutrients per 500 calories - Elderberries or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Elderberriesvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.53%3.42g

Fat

2.03%1.97g

3.42 gvs1.97 g

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

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0.49%0.16g

Saturated Fat

0.9%0.29g

0.16 gvs0.29 g

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

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36.4%0.58g

Omega 3

42%0.67g

0.58 gvs0.67 g

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

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6.53%1.1g

Omega 6

2.5%0.43g

1.1 gvs0.43 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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97%126g

Carbohydrate

69%89.8g

126 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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126%48g

Fiber

66.3%25g

48 gvs25 g

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

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8.07%4.52g

Protein

61%34g

4.52 gvs34 g

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

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Vitamins

Elderberriesvs Boiled Kidney Beans

23%205μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

205 μgvs0 μg

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

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40%0.48mg

Vitamin B1

52.5%0.63mg

Thiamine

0.48 mgvs0.63 mg

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

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31.6%0.41mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.41 mgvs0.23 mg

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

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21.4%3.42mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.42 mgvs2.28 mg

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

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19%0.96mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.96 mgvs0.87 mg

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

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121%1.58mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.58 mgvs0.47 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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10.3%41μg

Vitamin B9

128%512μg

Folates and Folic Acid

41 μgvs512 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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274%247mg

Vitamin C

5.25%4.72mg

Ascorbic acid

247 mgvs4.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Elderberriesvs Boiled Kidney Beans

26%260mg

Calcium

13.8%138mg

260 mgvs138 mg

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

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46.4%0.42mg

Copper

94%0.85mg

0.42 mgvs0.85 mg

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

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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 .

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137%11mg

Iron

109%8.74mg

11 mgvs8.74 mg

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

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8.15%34.2mg

Magnesium

39.4%165mg

34.2 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA mgvs1.7 mg

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

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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 .

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38%267mg

Phosphorus

77.6%543mg

267 mgvs543 mg

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

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56.4%1918mg

Potassium

47%1594mg

1918 mgvs1594 mg

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

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7.47%4.1μg

Selenium

7.87%4.33μg

4.1 μgvs4.33 μg

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

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2.74%41mg

Sodium

0.26%3.94mg

41 mgvs3.94 mg

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

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6.85%0.75mg

Zinc

35.8%3.94mg

0.75 mgvs3.94 mg

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

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14.8%547g

Water

7.12%264g

547 gvs264 g

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

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Lets compare vitamin content per 500 calories of Elderberries vs Boiled Kidney Beans:

Raw Elderberries have more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6 and 52.2 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1 and 12.5 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Elderberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Elderberries vs Boiled Kidney Beans:

Raw Elderberries have 1.9 times more Calcium, 1.3 times more Iron, 1.2 times more Potassium and 2.1 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Copper, 4.8 times more Magnesium, 2 times more Phosphorus and 5.2 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Elderberries have 2.6 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.6 times more Protein than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 500 kcal.
Both Raw Elderberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

ElderberriesVS FigsBoiled Kidney BeansVS FigsElderberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories ElderberriesVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Elderberries or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: