Comparing Nutrients in 300 calories ElderberriesVS Tomato Puree
Weight per 300 calories
Elderberries
411g
Tomato Puree
790g
Elderberries have 1.9 times more energy per 100g than Tomato Puree. It has average energy density when compared to other foods. Canned Tomato Puree having low energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Tomato Puree?
Elderberries VS Tomato Puree Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Tomato Puree?
Lets compare vitamin content per 300 calories of Elderberries vs Tomato Puree:
300 calories of Elderberries have 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Tomato Puree.
While 300 kcal of Canned Tomato Puree contain 1.7 times more Vitamin A, 2.6 times more Vitamin B2, 5.6 times more Vitamin B3, 6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Elderberries.
Both Elderberries and Tomato Puree provide similar amounts of Vitamin B6 per 300 calories.
Both Raw Elderberries as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Tomato Puree:
300 kcal of Canned Tomato Puree contain 9 times more Copper, 2.1 times more Iron, 8.8 times more Magnesium, 2 times more Phosphorus, 3 times more Potassium, 2.2 times more Selenium, 9 times more Sodium, 6.3 times more Zinc and 2.1 times more Water than Raw Elderberries.
Both Elderberries and Tomato Puree contain similar levels of Calcium 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 11.1 times more Omega 3 and 1.9 times more Fiber than Tomato Puree.
While 300 kcal of Canned Tomato Puree contain 4.8 times more Protein than Raw Elderberries.
Both Elderberries and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
300 calories of Tomato Puree provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 300 calories.