Nutrient Comparison: Broccoli Raab VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Broccoli Raab vs Elderberries:
- 14 ounces of Broccoli Raab have 4.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 13.8 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Broccoli Raab.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Broccoli Raab as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Elderberries:
- 14 ounces of Broccoli Raab have 2.8 times more Calcium, 1.3 times more Iron, 4.4 times more Magnesium, 1.9 times more Phosphorus, 5.5 times more Sodium and 7 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 1.5 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
- Both Broccoli Raab and Elderberries contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Broccoli Raab as well as Raw Elderberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Broccoli Raab have 2.2 times more Omega 3 and 4.8 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 3.3 times more Energy, 6.5 times more Carbohydrate and 2.6 times more Fiber than Raw Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Broccoli Raab as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.