Nutrient Comparison: Elderberries VS Tomato Puree per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Tomato Puree:
- 5 ounces of Elderberries have 2.8 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.4 times more Vitamin C than Tomato Puree.
- While 5 oz of Canned Tomato Puree contain 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Tomato Puree provide similar amounts of Vitamin A per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Elderberries as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Tomato Puree:
- 5 ounces of Elderberries have 2.1 times more Calcium than Tomato Puree.
- While 5 oz of Canned Tomato Puree contain 4.7 times more Copper, 4.6 times more Magnesium, 1.6 times more Potassium and 3.3 times more Zinc than Raw Elderberries.
- Both Elderberries and Tomato Puree contain similar levels of Iron, Phosphorus and Water per five ounces.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- 5 ounces of Tomato Puree lack sufficient amounts of Calcium
- Both Raw Elderberries as well as Canned Tomato Puree lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have 1.9 times more Energy, 21.3 times more Omega 3, 2 times more Carbohydrate and 3.7 times more Fiber than Tomato Puree.
- While 5 oz of Canned Tomato Puree contain 2.5 times more Protein than Raw Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Protein
- 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
- Both Raw Elderberries as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in five ounces.