Nutrient Comparison: Elderberries VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Frozen Broccoli Spears:
- 14 ounces of Elderberries have 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 1.9 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 15.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Elderberries.
- Both Elderberries and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Frozen Broccoli Spears:
- 14 ounces of Elderberries have 1.7 times more Copper and 2.2 times more Iron than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 3.2 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Selenium and 3.1 times more Zinc than Raw Elderberries.
- Both Elderberries and Frozen Broccoli Spears contain similar levels of Calcium, Potassium and 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 2.5 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Fiber than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 1.5 times more Omega 3 and 4.6 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
- Both Raw Elderberries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.