Nutrient Comparison: Cooked Broccoli Raab VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Elderberries:
- 14 ounces of Cooked Broccoli Raab have 7.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B5 and 11.8 times more Vitamin B9 than Elderberries.
- Both Cooked Broccoli Raab and Elderberries provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Cooked Broccoli Raab as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Elderberries:
- 14 ounces of Cooked Broccoli Raab have 3.1 times more Calcium, 1.2 times more Copper, 5.4 times more Magnesium, 2.1 times more Phosphorus, 1.2 times more Potassium, 2.2 times more Selenium, 9.3 times more Sodium and 4.9 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 1.3 times more Iron than Cooked Broccoli Raab.
- Both Cooked Broccoli Raab and Elderberries contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cooked Broccoli Raab have 2.4 times more Omega 3 and 5.8 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 2.9 times more Energy, 5.9 times more Carbohydrate and 2.5 times more Fiber than Cooked Broccoli Raab.
- 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Cooked Broccoli Raab as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.