Elderberries VS Baked Red Potatoes Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Baked Red Potatoes?
Lets compare vitamin content per 100 calories of Elderberries vs Baked Red Potatoes:
- 100 calories of Elderberries have 35.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.4 times more Vitamin C than Baked Red Potatoes.
- While 100 kcal of Baked Whole Red Potatoes contain 2.7 times more Vitamin B3, 2 times more Vitamin B5 and 3.8 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Baked Red Potatoes provide similar amounts of Vitamin B1 per 100 calories.
- 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Baked Red Potatoes:
- 100 calories of Elderberries have 5 times more Calcium, 2.7 times more Iron and 1.2 times more Water than Baked Red Potatoes.
- While 100 kcal of Baked Whole Red Potatoes contain 2.4 times more Copper, 4.7 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Zinc than Raw Elderberries.
- 100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
- 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
- 100 calories of Elderberries have 6.8 times more Omega 3 and 4.6 times more Fiber than Baked Red Potatoes.
- While 100 kcal of Baked Whole Red Potatoes contain 2.9 times more Protein than Raw Elderberries.
- Both Elderberries and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
- 100 calories of Elderberries provide inadequate amounts of Protein
- 100 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 6 in 100 calories.