Comparing Nutrients in 7 ounces ElderberriesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Cooked Chopped Frozen Broccoli

36%

61%

7 oz ▼

Macro Nutrients

Elderberriesvs Cooked Chopped Frozen Broccoli

5%145kcal

Energy

1.9%55.6kcal

145 kcalvs55.6 kcal

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

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1.02%0.99g

Fat

0.25%0.24g

0.99 gvs0.24 g

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

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0.14%0.046g

Saturated Fat

0.11%0.036g

0.046 gvs0.036 g

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

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10.5%0.17g

Omega 3

5.2%0.083g

0.17 gvs0.083 g

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

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1.9%0.32g

Omega 6

0.15%0.026g

0.32 gvs0.026 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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28%36.5g

Carbohydrate

8.17%10.6g

36.5 gvs10.6 g

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

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Sugars

4.02%2.9g

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

NA gvs2.9 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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36.6%14g

Fiber

15.7%5.95g

14 gvs5.95 g

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

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2.34%1.3g

Protein

11%6.15g

1.3 gvs6.15 g

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

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Vitamins

Elderberriesvs Cooked Chopped Frozen Broccoli

6.6%59.5μg

Vitamin A

11.2%101μg

RAE, retinol activity equivalents

59.5 μgvs101 μg

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

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11.6%0.14mg

Vitamin B1

9.1%0.11mg

Thiamine

0.14 mgvs0.11 mg

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

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9.16%0.12mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.12 mgvs0.16 mg

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

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6.2%0.99mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.91 mg

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

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5.56%0.28mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.28 mgvs0.54 mg

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

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35%0.46mg

Vitamin B6

20%0.26mg

Pyridoxine

0.46 mgvs0.26 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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2.98%12μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

12 μgvs111 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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79.4%71.4mg

Vitamin C

88.4%79.6mg

Ascorbic acid

71.4 mgvs79.6 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

17.5%2.6mg

Tocopherols and Tocotrienols

NA mgvs2.6 mg

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

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Vitamin K

146%175μg

Phytomenadione or phylloquinone

NA μgvs175 μg

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

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Minerals

Elderberriesvs Cooked Chopped Frozen Broccoli

7.54%75.4mg

Calcium

6.55%65.5mg

75.4 mgvs65.5 mg

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

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13.5%0.12mg

Copper

7.5%0.067mg

0.12 mgvs0.067 mg

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

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Fluoride

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

NA μgvsNA μg

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

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39.7%3.18mg

Iron

15%1.2mg

3.18 mgvs1.2 mg

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

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2.36%9.92mg

Magnesium

6.14%25.8mg

9.92 mgvs25.8 mg

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

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Manganese

19.2%0.44mg

NA mgvs0.44 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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11%77.4mg

Phosphorus

14%97mg

77.4 mgvs97 mg

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

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16.3%556mg

Potassium

8.3%282mg

556 mgvs282 mg

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

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2.16%1.2μg

Selenium

2.53%1.4μg

1.2 μgvs1.4 μg

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

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0.79%12mg

Sodium

1.46%22mg

12 mgvs22 mg

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

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2%0.22mg

Zinc

5.05%0.56mg

0.22 mgvs0.56 mg

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

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4.3%158g

Water

4.87%180g

158 gvs180 g

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

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Lets compare vitamin content per 7 ounces of Elderberries vs Cooked Chopped Frozen Broccoli:

Raw Elderberries have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 9.3 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
Both Raw Elderberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Cooked Chopped Frozen Broccoli:

Raw Elderberries have 1.8 times more Copper, 2.6 times more Iron and 2 times more Potassium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.6 times more Magnesium, 1.3 times more Phosphorus and 2.5 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Elderberries have 2.6 times more Energy, 2 times more Omega 3, 3.4 times more Carbohydrate and 2.3 times more Fiber than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 4.7 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces ElderberriesVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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