Nutrient Comparison: Cauliflower VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Elderberries:
- 14 ounces of Cauliflower have 4.8 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.3 times more Vitamin C than Elderberries.
- While 14 oz of Raw Elderberries contain more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Raw Cauliflower.
- Both Cauliflower and Elderberries provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Cauliflower as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Elderberries:
- 14 ounces of Cauliflower have 3 times more Magnesium, 5 times more Sodium and 2.5 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 1.7 times more Calcium, 1.6 times more Copper and 3.8 times more Iron than Raw Cauliflower.
- Both Cauliflower and Elderberries contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Cauliflower as well as Raw Elderberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Cauliflower have 2.9 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 2.9 times more Energy, 5.7 times more Omega 3, 3.7 times more Carbohydrate and 3.5 times more Fiber than Raw Cauliflower.
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Cauliflower as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.