Comparing Nutrients in 7 ounces Broccoli Raab VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Elderberries	3%	6%	91%

Macro Nutrients

	Broccoli Raab	Elderberries	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	28% 36.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	36.6% 14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Elderberries	Recommended Dietary Allowance
Vitamin A	29% 260μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35% 0.46mg	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	41% 165μg	2.98% 12μg	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	44.5% 40mg	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Elderberries	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	13.5% 0.12mg	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	53% 4.25mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	20.7% 145mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Elderberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Elderberries:

• 7 ounces of Broccoli Raab have 4.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 13.8 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Broccoli Raab.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Broccoli Raab as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Elderberries:

• 7 ounces of Broccoli Raab have 2.8 times more Calcium, 1.3 times more Iron, 4.4 times more Magnesium, 1.9 times more Phosphorus, 5.5 times more Sodium and 7 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 1.5 times more Copper and 1.4 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Elderberries contain similar levels of Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Broccoli Raab as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.2 times more Omega 3 and 4.8 times more Protein than Elderberries.
• While 7 oz of Raw Elderberries contain 3.3 times more Energy, 6.5 times more Carbohydrate and 2.6 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Elderberries provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Elderberries provide inadequate amounts of Omega 6 in seven ounces.