Comparing Nutrients in 300 calories Elderberries VS Frozen Broccoli Spears

Weight per 300 calories

• Elderberries: 411g
• Frozen Broccoli Spears: 1035g

Elderberries have 2.5 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Elderberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	75.7% 28.8g	81.7% 31g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	139% 1.8mg	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	6.16% 24.7μg	243% 972μg	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	164% 148mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15.6% 156mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	41.4% 0.37mg	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	82% 6.58mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	23% 160mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.86% 328g	25.3% 937g	3700g per day for Men 19-50 years

Elderberries VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Elderberries or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Elderberries vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 4.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, 39.4 times more Vitamin B9 and 4.8 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Elderberries vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 2.7 times more Calcium, 1.5 times more Copper, 8.1 times more Magnesium, 3.8 times more Phosphorus, 2.2 times more Potassium, 8 times more Selenium, 7.1 times more Sodium, 7.8 times more Zinc and 2.9 times more Water than Raw Elderberries.
• Both Elderberries and Frozen Broccoli Spears 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 Elderberries have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 3.7 times more Omega 3 and 11.7 times more Protein than Raw Elderberries.
• Both Elderberries and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Elderberries provide inadequate amounts of Protein
• Both Raw Elderberries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.