Nutrient Comparison: Elderberries VS Boiled Spears Frozen Broccoli per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Boiled Spears Frozen Broccoli:
- 14 ounces of Elderberries have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin C per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Boiled Spears Frozen Broccoli:
- 14 ounces of Elderberries have 1.4 times more Copper, 2.6 times more Iron and 1.6 times more Potassium than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 4 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Selenium and 2.7 times more Zinc than Raw Elderberries.
- Both Elderberries and Boiled Spears Frozen Broccoli 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 Elderberries have 2.6 times more Energy, 2 times more Omega 3, 3.4 times more Carbohydrate and 2.3 times more Fiber than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.7 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
- Both Raw Elderberries as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.