Comparing Nutrients in 500 calories ElderberriesVS Boiled Broccoli

Weight per 500 calories

Elderberries

685g

Boiled Broccoli

1429g

Elderberries have 2.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Elderberries or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Elderberriesvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.53%3.42g

Fat

6.04%5.86g

3.42 gvs5.86 g

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

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0.49%0.16g

Saturated Fat

3.53%1.13g

0.16 gvs1.13 g

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

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36.4%0.58g

Omega 3

106%1.7g

0.58 gvs1.7 g

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

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6.53%1.1g

Omega 6

4.3%0.73g

1.1 gvs0.73 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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97%126g

Carbohydrate

79%103g

126 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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126%48g

Fiber

124%47g

48 gvs47 g

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

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8.07%4.52g

Protein

60.7%34g

4.52 gvs34 g

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

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Vitamins

Elderberriesvs Boiled Broccoli

23%205μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

205 μgvs1100 μg

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

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40%0.48mg

Vitamin B1

75%0.9mg

Thiamine

0.48 mgvs0.9 mg

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

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31.6%0.41mg

Vitamin B2

135%1.76mg

Riboflavin

0.41 mgvs1.76 mg

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

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21.4%3.42mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.42 mgvs7.9 mg

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

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19%0.96mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.96 mgvs8.8 mg

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

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121%1.58mg

Vitamin B6

220%2.86mg

Pyridoxine

1.58 mgvs2.86 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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10.3%41μg

Vitamin B9

386%1543μg

Folates and Folic Acid

41 μgvs1543 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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274%247mg

Vitamin C

1030%927mg

Ascorbic acid

247 mgvs927 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

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Elderberriesvs Boiled Broccoli

26%260mg

Calcium

57%571mg

260 mgvs571 mg

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

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46.4%0.42mg

Copper

97%0.87mg

0.42 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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137%11mg

Iron

120%9.57mg

11 mgvs9.57 mg

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

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8.15%34.2mg

Magnesium

71.4%300mg

34.2 mgvs300 mg

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

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Manganese

120%2.77mg

NA mgvs2.77 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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38%267mg

Phosphorus

137%957mg

267 mgvs957 mg

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

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56.4%1918mg

Potassium

123%4186mg

1918 mgvs4186 mg

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

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7.47%4.1μg

Selenium

41.6%23μg

4.1 μgvs23 μg

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

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2.74%41mg

Sodium

39%586mg

41 mgvs586 mg

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

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6.85%0.75mg

Zinc

58.4%6.43mg

0.75 mgvs6.43 mg

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

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14.8%547g

Water

34.5%1275g

547 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Elderberries vs Boiled Broccoli:

Boiled and Drained Broccoli contains 5.4 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9.2 times more Vitamin B5, 1.8 times more Vitamin B6, 37.5 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Elderberries vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2.2 times more Calcium, 2.1 times more Copper, 8.8 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium, 5.6 times more Selenium, 14.3 times more Sodium, 8.5 times more Zinc and 2.3 times more Water than Raw Elderberries.
Both Raw Elderberries and Boiled and Drained Broccoli have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Elderberries have 1.5 times more Omega 6 and 1.2 times more Carbohydrate than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Fat, 2.9 times more Omega 3 and 7.5 times more Protein than Raw Elderberries.
Both Raw Elderberries and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

ElderberriesVS FigsBoiled BroccoliVS FigsElderberriesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories ElderberriesVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Elderberries or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: