Nutrient Comparison: Elderberries VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Cassava:
- 14 ounces of Elderberries have 30 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Cassava.
- While 14 oz of Raw Cassava contain 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Cassava provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Cassava have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Raw Cassava have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Cassava:
- 14 ounces of Elderberries have 2.4 times more Calcium, 5.9 times more Iron, 1.4 times more Phosphorus and 1.3 times more Water than Cassava.
- While 14 oz of Raw Cassava contain 1.6 times more Copper, 4.2 times more Magnesium and 3.1 times more Zinc than Raw Elderberries.
- Both Elderberries and Cassava contain similar levels of Potassium per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- 14 ounces of Cassava lack sufficient amounts of Calcium
- Both Raw Elderberries as well as Raw Cassava lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 5 times more Omega 3 and 3.9 times more Fiber than Cassava.
- While 14 oz of Raw Cassava contain 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.