Nutrient Comparison: Elderberries VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Cauliflower:
- 14 ounces of Elderberries have more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Cauliflower.
- While 14 oz of Raw Cauliflower contain 4.8 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
- Both Elderberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Cauliflower:
- 14 ounces of Elderberries have 1.7 times more Calcium, 1.6 times more Copper and 3.8 times more Iron than Cauliflower.
- While 14 oz of Raw Cauliflower contain 3 times more Magnesium, 5 times more Sodium and 2.5 times more Zinc than Raw Elderberries.
- Both Elderberries and Cauliflower contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Elderberries as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 2.9 times more Energy, 5.7 times more Omega 3, 3.7 times more Carbohydrate and 3.5 times more Fiber than Cauliflower.
- While 14 oz of Raw Cauliflower contain 2.9 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Raw Elderberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.