Comparing Nutrients in 1 pound Elderberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Elderberries	Cauliflower	Recommended Dietary Allowance
Energy	11.4% 331kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.35% 3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	15% 136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cauliflower	Recommended Dietary Allowance
Calcium	17.2% 172mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.8% 362g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Elderberries vs Cauliflower:

• 1 pound of Elderberries has more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 4.8 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• Both Elderberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Cauliflower:

• 1 pound of Elderberries has 1.7 times more Calcium, 1.6 times more Copper and 3.8 times more Iron than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3 times more Magnesium, 5 times more Sodium and 2.5 times more Zinc than Raw Elderberries.
• Both Elderberries and Cauliflower contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 2.9 times more Energy, 5.7 times more Omega 3, 3.7 times more Carbohydrate and 3.5 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.9 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.