Nutrient Comparison: Elderberries VS Tomato Puree per 14 oz
Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Elderberries vs Tomato Puree:
- 14 ounces of Elderberries have 2.8 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Tomato Puree provide similar amounts of Vitamin A per 14 ounces.
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Elderberries vs Tomato Puree:
- 14 ounces of Elderberries have 2.1 times more Calcium than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 4.7 times more Copper, 4.6 times more Magnesium, 1.6 times more Potassium and 3.3 times more Zinc than Raw Elderberries.
- Both Elderberries and Tomato Puree contain similar levels of Iron, Phosphorus and Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- 14 ounces of Tomato Puree lack sufficient amounts of Calcium
- Both Raw Elderberries as well as Canned Tomato Puree lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Elderberries have 1.9 times more Energy, 21.3 times more Omega 3, 2 times more Carbohydrate and 3.7 times more Fiber than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain 2.5 times more Protein than Raw Elderberries.
- 14 ounces of Elderberries provide inadequate amounts of Protein
- 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
- Both Raw Elderberries as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 14 ounces.