Nutrient Comparison: Elderberries VS Boiled Cauliflower per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Boiled Cauliflower:
- 5 ounces of Elderberries have 30 times more Vitamin A, 1.7 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Cauliflower.
- While 5 oz of Boiled and Drained Cauliflower contain 3.6 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A
- Both Raw Elderberries as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Boiled Cauliflower:
- 5 ounces of Elderberries have 2.4 times more Calcium, 3.4 times more Copper, 5 times more Iron, 1.2 times more Phosphorus and 2 times more Potassium than Boiled Cauliflower.
- While 5 oz of Boiled and Drained Cauliflower contain 1.8 times more Magnesium than Raw Elderberries.
- Both Elderberries and Boiled Cauliflower contain similar levels of Water per five ounces.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium
- 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
- Both Raw Elderberries as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have 3.2 times more Energy, 4.5 times more Carbohydrate and 3 times more Fiber than Boiled Cauliflower.
- While 5 oz of Boiled and Drained Cauliflower contain 2 times more Omega 3 and 2.8 times more Protein than Raw Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
- Both Raw Elderberries as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.