Nutrient Comparison: Elderberries VS Cooked Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Cooked Broccoli Raab:
- 14 oz of Cooked Broccoli Raab contain 7.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B5 and 11.8 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Cooked Broccoli Raab provide similar amounts of Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Cooked Broccoli Raab:
- 14 ounces of Elderberries have 1.3 times more Iron than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 3.1 times more Calcium, 5.4 times more Magnesium, 2.1 times more Phosphorus, 2.2 times more Selenium, 9.3 times more Sodium and 4.9 times more Zinc than Raw Elderberries.
- Both Elderberries and Cooked Broccoli Raab contain similar levels of Copper, 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 2.9 times more Energy, 5.9 times more Carbohydrate and 2.5 times more Fiber than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 2.4 times more Omega 3 and 5.8 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
- Both Raw Elderberries as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.