Comparing Nutrients in 300 calories ElderberriesVS Canned Orange Juice
Weight per 300 calories
Elderberries
411g
Canned Orange Juice
638g
Elderberries have 1.6 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Canned Orange Juice?
Elderberries VS Canned Orange Juice Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Canned Orange Juice?
Lets compare vitamin content per 300 calories of Elderberries vs Canned Orange Juice:
300 calories of Elderberries have 2.1 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.8 times more Vitamin B6 than Canned Orange Juice.
While 300 kcal of Unsweetened Canned Orange Juice contain 2 times more Vitamin B5, 6.2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
Both Elderberries and Canned Orange Juice provide similar amounts of Vitamin B1 per 300 calories.
Both Raw Elderberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Canned Orange Juice:
300 calories of Elderberries have 2.4 times more Calcium, 1.8 times more Copper, 10.3 times more Iron and 1.5 times more Phosphorus than Canned Orange Juice.
While 300 kcal of Unsweetened Canned Orange Juice contain 3.1 times more Magnesium and 1.7 times more Water than Raw Elderberries.
Both Elderberries and Canned Orange Juice contain similar levels of Potassium per 300 calories.
300 calories of Elderberries lack sufficient amounts of Magnesium
Both Raw Elderberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Elderberries have 7.8 times more Omega 3 and 15 times more Fiber than Canned Orange Juice.
While 300 kcal of Unsweetened Canned Orange Juice contain 1.6 times more Protein than Raw Elderberries.
Both Elderberries and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
Both Raw Elderberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 300 calories.