Nutrient Comparison: Elderberries VS Boiled Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Boiled Cauliflower:
- 14 ounces of Elderberries have 30 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 3.6 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Boiled Cauliflower:
- 14 ounces of Elderberries have 2.4 times more Calcium, 3.4 times more Copper, 5 times more Iron, 1.2 times more Phosphorus and 2 times more Potassium than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 1.8 times more Magnesium than Raw Elderberries.
- Both Elderberries and Boiled Cauliflower contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium
- 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
- Both Raw Elderberries as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 3.2 times more Energy, 4.5 times more Carbohydrate and 3 times more Fiber than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 2 times more Omega 3 and 2.8 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
- Both Raw Elderberries as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.