Comparing Nutrients in 100 calories Frozen Broccoli SpearsVS Elderberries
Weight per 100 calories
Frozen Broccoli Spears
345g
Elderberries
137g
Raw Elderberries have 2.5 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Elderberries?
Frozen Broccoli Spears VS Elderberries Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Elderberries?
Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Elderberries:
100 calories of Frozen Broccoli Spears have 4.8 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, 39.4 times more Vitamin B9 and 4.8 times more Vitamin C than Elderberries.
Both Frozen Broccoli Spears as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Frozen Broccoli Spears vs Elderberries:
100 calories of Frozen Broccoli Spears have 2.7 times more Calcium, 1.5 times more Copper, 8.1 times more Magnesium, 3.8 times more Phosphorus, 2.2 times more Potassium, 8 times more Selenium, 7.1 times more Sodium, 7.8 times more Zinc and 2.9 times more Water than Elderberries.
Both Frozen Broccoli Spears and Elderberries contain similar levels of Iron per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Frozen Broccoli Spears have 3.7 times more Omega 3 and 11.7 times more Protein than Elderberries.
While 100 kcal of Raw Elderberries contain 1.4 times more Carbohydrate than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Elderberries offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Frozen Broccoli Spears as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 calories.