Nutrient Comparison: Oil Roasted Almonds VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Elderberries:
- 14 ounces of Oil Roasted Almonds have 1.3 times more Vitamin B1, 13 times more Vitamin B2, 7.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.5 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain more Vitamin A, 1.9 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
- 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Oil Roasted Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Almonds vs Elderberries:
- 14 ounces of Oil Roasted Almonds have 7.7 times more Calcium, 15.7 times more Copper, 2.3 times more Iron, 54.8 times more Magnesium, 11.9 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium and 27.9 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 28.5 times more Water than Oil Roasted Almonds.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Almonds have 8.3 times more Energy, 110.3 times more Fat, 183 times more Saturated Fat, 83.5 times more Omega 6, 1.5 times more Fiber and 32.2 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain more Omega 3 than Oil Roasted Almonds.
- Both Oil Roasted Almonds and Elderberries offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
- 14 ounces of Elderberries provide inadequate amounts of Omega 6 and Protein