Comparing Nutrients in 1 kilogram ElderberriesVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Elderberriesvs Boiled Broccoli

25%730kcal

Energy

12%350kcal

730 kcalvs350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g

Fat

4.23%4.1g

5 gvs4.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g

Saturated Fat

2.47%0.79g

0.23 gvs0.79 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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53%0.85g

Omega 3

74.4%1.2g

0.85 gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.53%1.62g

Omega 6

3%0.51g

1.62 gvs0.51 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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142%184g

Carbohydrate

55.2%71.8g

184 gvs71.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

19%14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10.2%7.4g

≤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]

NA gvs7.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.9g

NA gvs4.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.8g

NA gvs0.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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184%70g

Fiber

87%33g

70 gvs33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.8%6.6g

Protein

42.5%24g

6.6 gvs24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Elderberriesvs Boiled Broccoli

33.3%300μg

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

300 μgvs770 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.3%0.7mg

Vitamin B1

52.5%0.63mg

Thiamine

0.7 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg

Vitamin B2

95%1.23mg

Riboflavin

0.6 mgvs1.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.3%5mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg

Vitamin B5

123%6.16mg

Pantothenic acid

1.4 mgvs6.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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177%2.3mg

Vitamin B6

154%2mg

Pyridoxine

2.3 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60μg

Vitamin B9

270%1080μg

Folates and Folic Acid

60 μgvs1080 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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400%360mg

Vitamin C

721%649mg

Ascorbic acid

360 mgvs649 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

NA mgvs14.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

NA μgvs1411 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Elderberriesvs Boiled Broccoli

38%380mg

Calcium

40%400mg

380 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.8%0.61mg

Copper

67.8%0.61mg

0.61 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1%40μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs40 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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200%16mg

Iron

83.8%6.7mg

16 mgvs6.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg

Magnesium

50%210mg

50 mgvs210 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

84.3%1.94mg

NA mgvs1.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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55.7%390mg

Phosphorus

96%670mg

390 mgvs670 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82.4%2800mg

Potassium

86%2930mg

2800 mgvs2930 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

29%16μg

6 μgvs16 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4%60mg

Sodium

27.3%410mg

60 mgvs410 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg

Zinc

41%4.5mg

1.1 mgvs4.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%798g

Water

24%893g

798 gvs893 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Elderberries vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2.6 times more Vitamin A, 2.1 times more Vitamin B2, 4.4 times more Vitamin B5, 18 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Boiled Broccoli:

Raw Elderberries have 2.4 times more Iron than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.2 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Selenium, 6.8 times more Sodium and 4.1 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Elderberries have 2.1 times more Energy, 2.6 times more Carbohydrate and 2.1 times more Fiber than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Omega 3 and 3.6 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

ElderberriesVS FigsBoiled BroccoliVS FigsElderberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram ElderberriesVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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