Comparing Nutrients in 300 calories Boiled Spears Frozen BroccoliVS Elderberries
Weight per 300 calories
Boiled Spears Frozen Broccoli
1071g
Elderberries
411g
Raw Elderberries have 2.6 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is average in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.
Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Elderberries?
Boiled Spears Frozen Broccoli VS Elderberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Elderberries?
Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Elderberries:
300 calories of Boiled Spears Frozen Broccoli have 4.4 times more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, 13 times more Vitamin B9 and 2.9 times more Vitamin C than Elderberries.
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Elderberries:
300 calories of Boiled Spears Frozen Broccoli have 3.5 times more Calcium, 1.8 times more Copper, 10.4 times more Magnesium, 3.7 times more Phosphorus, 1.7 times more Potassium, 8.3 times more Selenium, 10.4 times more Sodium, 7.1 times more Zinc and 3 times more Water than Elderberries.
Both Boiled Spears Frozen Broccoli and Elderberries contain similar levels of Iron per 300 calories.
300 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Spears Frozen Broccoli have 1.3 times more Omega 3 and 12.2 times more Protein than Elderberries.
While 300 kcal of Raw Elderberries contain 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
Both Boiled Spears Frozen Broccoli and Elderberries offer comparable quantities of Energy and Fiber per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Elderberries provide inadequate amounts of Omega 6 in 300 calories.