Comparing Nutrients in 300 calories ElderberriesVS Blackberries, canned, heavy syrup, solids and liquids
Weight per 300 calories
Elderberries
411g
Blackberries, canned, heavy syrup, solids and liquids
326g
Blackberries, canned, heavy syrup, solids and liquids have 1.3 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Blackberries, canned, heavy syrup, solids and liquids?
Macros Ratio
ProteinFatCarbs
Elderberries
3%
6%
91%
Blackberries, canned, heavy syrup, solids and liquids
Elderberries VS Blackberries, Canned, Heavy Syrup, Solids And Liquids Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Blackberries, canned, heavy syrup, solids and liquids?
Lets compare vitamin content per 300 calories of Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:
300 calories of Elderberries have 3.4 times more Vitamin A, 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 8.1 times more Vitamin B6 and 16.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
While 300 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 3.6 times more Vitamin B9 than Raw Elderberries.
Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per 300 calories.
300 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:
300 calories of Elderberries have 2.3 times more Calcium, 3.1 times more Iron, 3.5 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
While 300 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.7 times more Copper and 2.7 times more Magnesium than Raw Elderberries.
300 calories of Elderberries lack sufficient amounts of Magnesium
Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Elderberries have 4 times more Omega 3 and 2.6 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
While 300 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Protein than Raw Elderberries.
Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
300 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 300 calories.