Comparing Nutrients in 300 calories ElderberriesVS Potato Skin
Weight per 300 calories
Elderberries
411g
Potato Skin
517g
Elderberries have 1.3 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Potato Skin?
Elderberries VS Potato Skin Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Potato Skin?
Lets compare vitamin content per 300 calories of Elderberries vs Potato Skin:
300 calories of Elderberries have more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.5 times more Vitamin C than Potato Skin.
While 300 kcal of Raw Potato Skin contain 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Elderberries.
300 calories of Potato Skin have insufficient amounts of Vitamin A
Both Raw Elderberries as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Potato Skin:
300 kcal of Raw Potato Skin contain 8.7 times more Copper, 2.5 times more Iron, 5.8 times more Magnesium, 1.9 times more Potassium, 4 times more Zinc and 1.3 times more Water than Raw Elderberries.
Both Elderberries and Potato Skin contain similar levels of Calcium and Phosphorus per 300 calories.
300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Elderberries as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Elderberries have 6.8 times more Omega 3 and 2.2 times more Fiber than Potato Skin.
While 300 kcal of Raw Potato Skin contain 4.9 times more Protein than Raw Elderberries.
Both Elderberries and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
300 calories of Potato Skin provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.