Nutrient Comparison: Elderberries VS Blackberries, canned, heavy syrup, solids and liquids per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:
- 5 ounces of Elderberries have 2.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.4 times more Vitamin B6 and 12.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
- While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 4.5 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
- Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:
- 5 ounces of Elderberries have 1.8 times more Calcium, 2.5 times more Iron, 2.8 times more Phosphorus and 2.8 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
- While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 2.2 times more Copper and 3.4 times more Magnesium than Raw Elderberries.
- Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per five ounces.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium
- Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have 3.1 times more Omega 3 and 2.1 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
- While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Protein than Raw Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- 5 ounces of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
- Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in five ounces.