Nutrient Comparison: Elderberries VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Broccoli Raab:
- 14 ounces of Elderberries have 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 4.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 13.8 times more Vitamin B9 than Raw Elderberries.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Broccoli Raab:
- 14 ounces of Elderberries have 1.5 times more Copper and 1.4 times more Potassium than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 2.8 times more Calcium, 1.3 times more Iron, 4.4 times more Magnesium, 1.9 times more Phosphorus, 5.5 times more Sodium and 7 times more Zinc than Raw Elderberries.
- Both Elderberries and Broccoli Raab contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Elderberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 3.3 times more Energy, 6.5 times more Carbohydrate and 2.6 times more Fiber than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 2.2 times more Omega 3 and 4.8 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy
- Both Raw Elderberries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.