Nutrient Comparison: Cassava VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Cassava versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cassava vs Elderberries:
- 14 ounces of Cassava have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain 30 times more Vitamin A, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Cassava.
- Both Cassava and Elderberries provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Cassava have insufficient amounts of Vitamin A
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Cassava as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Cassava vs Elderberries:
- 14 ounces of Cassava have 1.6 times more Copper, 4.2 times more Magnesium and 3.1 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 2.4 times more Calcium, 5.9 times more Iron, 1.4 times more Phosphorus and 1.3 times more Water than Raw Cassava.
- Both Cassava and Elderberries contain similar levels of Potassium per 14 ounces.
- 14 ounces of Cassava lack sufficient amounts of Calcium
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Cassava as well as Raw Elderberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cassava have 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 5 times more Omega 3 and 3.9 times more Fiber than Raw Cassava.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Cassava as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.