Lets compare vitamin content per 7 ounces of Elderberries vs Baked White Potatoes:
Raw Elderberries have 30 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.9 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 7 oz.
Comparing minerals per 7 ounces for Elderberries vs Baked White Potatoes:
Raw Elderberries have 3.8 times more Calcium and 2.5 times more Iron than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Copper, 5.4 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Selenium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Elderberries have 5.7 times more Omega 3 and 3.3 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Energy and 3.2 times more Protein than Raw Elderberries.
Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Carbohydrate per 7 oz.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.