Comparing Nutrients in 100 calories ElderberriesVS Oil Roasted Sunflower Seeds
Weight per 100 calories
Elderberries
137g
Oil Roasted Sunflower Seeds
17g
Oil Roasted Sunflower Seed Kernels have 8.1 times more energy per unit of mass than Raw Elderberries, which is very high in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 100 calories - Elderberries or Oil Roasted Sunflower Seeds?
Elderberries VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Elderberries vs Oil Roasted Sunflower Seeds:
100 calories of Elderberries have more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6 and 265.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 6.1 times more Vitamin B5 and 4.8 times more Vitamin B9 than Raw Elderberries.
Both Elderberries and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Raw Elderberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Oil Roasted Sunflower Seeds:
100 calories of Elderberries have 3.5 times more Calcium, 3 times more Iron, 4.7 times more Potassium and 420.2 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 3.6 times more Copper, 3.1 times more Magnesium, 3.6 times more Phosphorus, 16.1 times more Selenium and 5.8 times more Zinc than Raw Elderberries.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have 8.5 times more Omega 3, 6.5 times more Carbohydrate and 5.4 times more Fiber than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 12.7 times more Fat, 37.9 times more Saturated Fat, 26 times more Omega 6 and 3.7 times more Protein than Raw Elderberries.
Both Elderberries and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Elderberries provide inadequate amounts of Omega 6 and Protein
100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3