Elderberries VS Oranges With Peel Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Oranges with Peel ?
Lets compare vitamin content per 100 calories of Elderberries vs Oranges with Peel :
- 100 calories of Elderberries have 2 times more Vitamin A and 2.1 times more Vitamin B6 than Oranges with Peel .
- While 100 kcal of Raw Oranges with Peel contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B5, 5.8 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Elderberries.
- Both Elderberries and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
- Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Oranges with Peel :
- 100 calories of Elderberries have 1.7 times more Iron, 1.5 times more Phosphorus and 1.2 times more Potassium than Oranges with Peel .
- While 100 kcal of Raw Oranges with Peel contain 2.1 times more Calcium, 3.2 times more Magnesium and 1.4 times more Selenium than Raw Elderberries.
- Both Elderberries and Oranges with Peel contain similar levels of Copper and Water per 100 calories.
- 100 calories of Elderberries lack sufficient amounts of Magnesium and Selenium
- Both Raw Elderberries as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 100 calories.
Comparison of macro-nutrients per 100 calories:
- 100 calories of Elderberries have 4.6 times more Omega 3 and 1.3 times more Fiber than Oranges with Peel .
- While 100 kcal of Raw Oranges with Peel contain 2.3 times more Protein than Raw Elderberries.
- Both Elderberries and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 100 calories.
- 100 calories of Elderberries provide inadequate amounts of Protein
- 100 calories of Oranges with Peel provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 calories.