Comparing Nutrients in 1 pound ElderberriesVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Boiled Broccoli

23%

68%

1 lb ▼

Macro Nutrients

Elderberriesvs Boiled Broccoli

11.4%331kcal

Energy

5.47%159kcal

331 kcalvs159 kcal

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

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2.34%2.27g

Fat

1.9%1.86g

2.27 gvs1.86 g

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

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0.33%0.1g

Saturated Fat

1.1%0.36g

0.1 gvs0.36 g

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

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24%0.39g

Omega 3

33.7%0.54g

0.39 gvs0.54 g

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

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4.32%0.73g

Omega 6

1.36%0.23g

0.73 gvs0.23 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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64.2%83.5g

Carbohydrate

25%32.6g

83.5 gvs32.6 g

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

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Sugars

8.7%6.3g

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

NA gvs6.3 g

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

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Fructose

4.63%3.36g

≤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 gvs3.36 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.36g

NA gvs0.36 g

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

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83.6%31.8g

Fiber

39.4%15g

31.8 gvs15 g

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

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5.35%3g

Protein

19.3%10.8g

3 gvs10.8 g

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

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Vitamins

Elderberriesvs Boiled Broccoli

15%136μg

Vitamin A

39%349μg

RAE, retinol activity equivalents

136 μgvs349 μg

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

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26.5%0.32mg

Vitamin B1

24%0.29mg

Thiamine

0.32 mgvs0.29 mg

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

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21%0.27mg

Vitamin B2

43%0.56mg

Riboflavin

0.27 mgvs0.56 mg

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

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14%2.27mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs2.5 mg

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

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12.7%0.64mg

Vitamin B5

56%2.8mg

Pantothenic acid

0.64 mgvs2.8 mg

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

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80.3%1.04mg

Vitamin B6

69.8%0.91mg

Pyridoxine

1.04 mgvs0.91 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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6.8%27.2μg

Vitamin B9

122%490μg

Folates and Folic Acid

27.2 μgvs490 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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181%163mg

Vitamin C

327%294mg

Ascorbic acid

163 mgvs294 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

44%6.58mg

Tocopherols and Tocotrienols

NA mgvs6.58 mg

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

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Vitamin K

533%640μg

Phytomenadione or phylloquinone

NA μgvs640 μg

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

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Minerals

Elderberriesvs Boiled Broccoli

17.2%172mg

Calcium

18%181mg

172 mgvs181 mg

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

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30.7%0.28mg

Copper

30.7%0.28mg

0.28 mgvs0.28 mg

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

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Fluoride

0.45%18μg

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

NA μgvs18 μg

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

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91%7.26mg

Iron

38%3.04mg

7.26 mgvs3.04 mg

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

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5.4%22.7mg

Magnesium

22.7%95mg

22.7 mgvs95 mg

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

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Manganese

38.3%0.88mg

NA mgvs0.88 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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25.3%177mg

Phosphorus

43.4%304mg

177 mgvs304 mg

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

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37.4%1270mg

Potassium

39%1329mg

1270 mgvs1329 mg

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

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4.95%2.72μg

Selenium

13%7.26μg

2.72 μgvs7.26 μg

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

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1.8%27.2mg

Sodium

12.4%186mg

27.2 mgvs186 mg

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

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4.54%0.5mg

Zinc

18.6%2.04mg

0.5 mgvs2.04 mg

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

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9.8%362g

Water

11%405g

362 gvs405 g

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

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Lets compare vitamin content per 1 pound 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 lb.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

ElderberriesVS FigsBoiled BroccoliVS FigsElderberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 pound ElderberriesVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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