Nutrient Comparison: Elderberries VS Tomato Paste per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Tomato Paste:
- 14 ounces of Elderberries have 1.6 times more Vitamin C than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 2.5 times more Vitamin A, 2.6 times more Vitamin B2, 6.2 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Tomato Paste provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Tomato Paste:
- 14 oz of Canned Tomato Paste contain 6 times more Copper, 1.9 times more Iron, 8.4 times more Magnesium, 2.1 times more Phosphorus, 3.6 times more Potassium, 8.8 times more Selenium, 9.8 times more Sodium and 5.7 times more Zinc than Raw Elderberries.
- Both Elderberries and Tomato Paste contain similar levels of Calcium per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 12.1 times more Omega 3 and 1.7 times more Fiber than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain 6.5 times more Protein than Raw Elderberries.
- Both Elderberries and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Tomato Paste provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 14 ounces.