Comparing Nutrients in 5 ounces Elderberries VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Elderberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	26% 9.92g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	14% 0.18mg	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	2.13% 8.5μg	20% 79.4μg	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	56.7% 51mg	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	5.35% 0.048mg	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	28.3% 2.27mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	7.9% 55.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Elderberries vs Cooked Chopped Frozen Broccoli:

• Raw Elderberries have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 9.3 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Raw Elderberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Cooked Chopped Frozen Broccoli:

• Raw Elderberries have 1.8 times more Copper, 2.6 times more Iron and 2 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.6 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have 2.6 times more Energy, 2 times more Omega 3, 3.4 times more Carbohydrate and 2.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.7 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.