Comparing Nutrients in 500 calories Elderberries VS Frozen Broccoli Spears

Weight per 500 calories

• Elderberries: 685g
• Frozen Broccoli Spears: 1724g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	126% 48g	136% 51.7g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	23% 205μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	232% 3mg	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	10.3% 41μg	405% 1621μg	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	274% 247mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	26% 260mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	69% 0.62mg	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	137% 11mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	38% 267mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	14.8% 547g	42% 1561g	3700g per day for Men 19-50 years

Elderberries VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Elderberries vs Frozen Broccoli Spears:

• 500 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 500 calories.

Comparing minerals per 500 calories for Elderberries vs Frozen Broccoli Spears:

• 500 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 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 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 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• Both Raw Elderberries as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.