Comparing Nutrients in 7 ounces Elderberries VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Elderberries VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Elderberries have 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 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 Raw Elderberries.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Broccoli Raab:

• 7 ounces of Elderberries have 1.5 times more Copper and 1.4 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 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 Raw Elderberries.
• Both Elderberries and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Elderberries VS Broccoli Raab

What are the health benefits of Elderberries compared to Broccoli Raab?

Elderberries are rich in antioxidants, vitamins, and minerals that support the immune system, improve heart health, and reduce inflammation. Broccoli raab, on the other hand, is a good source of vitamins A, C, and K, as well as calcium and iron, which support bone health and blood clotting. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Elderberries or Broccoli Raab?

Both elderberries and broccoli raab are nutritious foods that can support weight loss when included in a balanced diet. However, broccoli raab is lower in calories and higher in fiber, making it a better choice for weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

Should I eat more Elderberries or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Broccoli Raab is a good source of protein, but Elderberries are not. Therefore, it would be more beneficial to include more Broccoli Raab in your diet to support muscle growth and recovery. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also help you meet your protein needs for muscle building.

What is the environmental impact of producing Elderberries compared to Broccoli Raab?

Both Elderberries and Broccoli Raab have relatively low environmental impacts compared to animal-based foods. However, Broccoli Raab typically requires less water and land to produce compared to Elderberries. Additionally, Broccoli Raab is usually grown locally in many regions, reducing transportation emissions. Overall, both Elderberries and Broccoli Raab are sustainable choices for a plant-based diet.