Nutrient Comparison: Oranges with Peel VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Elderberries:
- 14 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 5 times more Vitamin B9 and 2 times more Vitamin C than Elderberries.
- While 14 oz of Raw Elderberries contain 2.3 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel and Elderberries provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Oranges with Peel as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Elderberries:
- 14 ounces of Oranges with Peel have 1.8 times more Calcium and 2.8 times more Magnesium than Elderberries.
- While 14 oz of Raw Elderberries contain 2 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Oranges with Peel .
- Both Oranges with Peel and Elderberries contain similar levels of Copper and Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium
- Both Raw Oranges with Peel as well as Raw Elderberries lack sufficient amounts of Selenium and Zinc in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 2 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Oranges with Peel .
- Both Oranges with Peel and Elderberries offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Oranges with Peel as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.