Nutrient Comparison: Elderberries VS Baked Potato Flesh per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Baked Potato Flesh:
- 14 ounces of Elderberries have more Vitamin A, 2.9 times more Vitamin B2 and 2.8 times more Vitamin C than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B1, 2.8 times more Vitamin B3, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Elderberries.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
- Both Raw Elderberries as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Baked Potato Flesh:
- 14 ounces of Elderberries have 7.6 times more Calcium and 4.6 times more Iron than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 3.5 times more Copper, 5 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.6 times more Zinc than Raw Elderberries.
- Both Elderberries and Baked Potato Flesh contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
- Both Raw Elderberries as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 8.5 times more Omega 3 and 4.7 times more Fiber than Baked Potato Flesh.
- While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Energy and 3 times more Protein than Raw Elderberries.
- Both Elderberries and Baked Potato Flesh offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 14 ounces.