Comparing Nutrients in 100 calories Boiled Spears Frozen BroccoliVS Elderberries
Weight per 100 calories
Boiled Spears Frozen Broccoli
357g
Elderberries
137g
Raw Elderberries have 2.6 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.
Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Elderberries?
Boiled Spears Frozen Broccoli VS Elderberries Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli or Elderberries?
Lets compare vitamin content per 100 calories of Boiled Spears Frozen Broccoli vs Elderberries:
100 calories of Boiled Spears Frozen Broccoli have 4.4 times more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 2.9 times more Vitamin C than Elderberries.
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli vs Elderberries:
100 calories of Boiled Spears Frozen Broccoli have 3.5 times more Calcium, 1.8 times more Copper, 10.4 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium, 8.3 times more Selenium, 10.4 times more Sodium, 7.1 times more Zinc and 3 times more Water than Elderberries.
Both Boiled Spears Frozen Broccoli and Elderberries contain similar levels of Iron per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Spears Frozen Broccoli have 1.3 times more Omega 3 and 12.2 times more Protein than Elderberries.
While 100 kcal of Raw Elderberries contain 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
Both Boiled Spears Frozen Broccoli and Elderberries offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 calories.