Nutrient Comparison: Cassava VS Elderberries per 7 oz
Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Cassava vs Elderberries:
- 7 ounces of Cassava have 1.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 4.5 times more Vitamin B9 than Elderberries.
- While 7 oz of Raw Elderberries contain 30 times more Vitamin A, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Cassava.
- Both Cassava and Elderberries provide similar amounts of Vitamin B2 per seven ounces.
- 7 ounces of Cassava have insufficient amounts of Vitamin A
- 7 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Cassava as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.
Comparing minerals per 7 ounces for Cassava vs Elderberries:
- 7 ounces of Cassava have 1.6 times more Copper, 4.2 times more Magnesium and 3.1 times more Zinc than Elderberries.
- While 7 oz of Raw Elderberries contain 2.4 times more Calcium, 5.9 times more Iron, 1.4 times more Phosphorus and 1.3 times more Water than Raw Cassava.
- Both Cassava and Elderberries contain similar levels of Potassium per seven ounces.
- 7 ounces of Cassava lack sufficient amounts of Calcium
- 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Cassava as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Cassava have 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Elderberries.
- While 7 oz of Raw Elderberries contain 5 times more Omega 3 and 3.9 times more Fiber than Raw Cassava.
- 7 ounces of Cassava provide inadequate amounts of Omega 3
- 7 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Cassava as well as Raw Elderberries provide inadequate amounts of Omega 6 in seven ounces.