Comparing Nutrients in 5 ounces California Red Kidney BeansVS Elderberries

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Elderberries

91%

5 oz ▼

Macro Nutrients

California Red Kidney Beansvs Elderberries

16%468kcal

Energy

3.57%103kcal

468 kcalvs103 kcal

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

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0.37%0.35g

Fat

0.73%0.71g

0.35 gvs0.71 g

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

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0.16%0.051g

Saturated Fat

0.1%0.033g

0.051 gvs0.033 g

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

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7.44%0.12g

Omega 3

7.53%0.12g

0.12 gvs0.12 g

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

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0.45%0.077g

Omega 6

1.35%0.23g

0.077 gvs0.23 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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65.2%84.8g

Carbohydrate

20%26g

84.8 gvs26 g

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

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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 .

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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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93%35.3g

Fiber

26%9.92g

35.3 gvs9.92 g

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

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61.7%34.5g

Protein

1.67%0.94g

34.5 gvs0.94 g

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

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Vitamins

California Red Kidney Beansvs Elderberries

0%0μg

Vitamin A

4.72%42.5μg

RAE, retinol activity equivalents

0 μgvs42.5 μg

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

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62.5%0.75mg

Vitamin B1

8.27%0.099mg

Thiamine

0.75 mgvs0.099 mg

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

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24%0.31mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.31 mgvs0.085 mg

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

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18.2%2.9mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.71 mg

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

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22%1.1mg

Vitamin B5

3.97%0.2mg

Pantothenic acid

1.1 mgvs0.2 mg

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

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43.3%0.56mg

Vitamin B6

25%0.33mg

Pyridoxine

0.56 mgvs0.33 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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140%558μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

558 μgvs8.5 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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7.1%6.38mg

Vitamin C

56.7%51mg

Ascorbic acid

6.38 mgvs51 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

California Red Kidney Beansvs Elderberries

27.6%276mg

Calcium

5.4%54mg

276 mgvs54 mg

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

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173%1.56mg

Copper

9.6%0.086mg

1.56 mgvs0.086 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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166%13.3mg

Iron

28.3%2.27mg

13.3 mgvs2.27 mg

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

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54%227mg

Magnesium

1.7%7.1mg

227 mgvs7.1 mg

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

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61.6%1.4mg

Manganese

1.4 mgvsNA 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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82%574mg

Phosphorus

7.9%55.3mg

574 mgvs55.3 mg

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

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62%2112mg

Potassium

11.7%397mg

2112 mgvs397 mg

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

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8.25%4.54μg

Selenium

1.55%0.85μg

4.54 μgvs0.85 μg

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

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1.04%15.6mg

Sodium

0.57%8.5mg

15.6 mgvs8.5 mg

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

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33%3.6mg

Zinc

1.4%0.16mg

3.6 mgvs0.16 mg

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

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0.45%16.7g

Water

3.06%113g

16.7 gvs113 g

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

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Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 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 5 oz.
Both Raw California Red Kidney Beans as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

California Red Kidney BeansVS Boiled California Red Kidney BeansElderberriesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 5 ounces California Red Kidney BeansVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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