Lets compare vitamin content per 5 ounces of Elderberries vs Boiled Kidney Beans:
Raw Elderberries have more Vitamin A, 1.9 times more Vitamin B6 and 30 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 21.7 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
Both Raw Elderberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.
Comparing minerals per 5 ounces for Elderberries vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 3.5 times more Copper, 1.4 times more Iron, 8.4 times more Magnesium, 3.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 9.1 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Calcium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans contain 1.7 times more Energy, 2 times more Omega 3 and 13.1 times more Protein than Raw Elderberries.
Both Raw Elderberries and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 5 oz.
Both Raw Elderberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.