Comparing Nutrients in 1 pound Elderberries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.4% 331kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.35% 3g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	15% 136μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.2% 172mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.26mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.3% 177mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.8% 362g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Elderberries versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Elderberries vs Frozen Broccoli Spears:

• 1 pound of Elderberries has 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.9 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 15.7 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Elderberries.
• Both Elderberries and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Frozen Broccoli Spears:

• 1 pound of Elderberries has 1.7 times more Copper and 2.2 times more Iron than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.2 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Selenium and 3.1 times more Zinc than Raw Elderberries.
• Both Elderberries and Frozen Broccoli Spears contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 2.5 times more Energy, 3.4 times more Carbohydrate and 2.3 times more Fiber than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Omega 3 and 4.6 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Elderberries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.