Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Elderberries:
Baked Whole Red Potatoes have 3.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 4.5 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain 30 times more Vitamin A and 2.9 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
Both Baked Whole Red Potatoes as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.
Comparing minerals per 7 ounces for Baked Red Potatoes vs Elderberries:
Baked Whole Red Potatoes have 2.9 times more Copper, 5.6 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium and 3.6 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 4.2 times more Calcium and 2.3 times more Iron than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Elderberries have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Baked Whole Red Potatoes have 3.5 times more Protein than Raw Elderberries.
While Raw Elderberries contain 5.7 times more Omega 3 and 3.9 times more Fiber than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Elderberries have similar amounts of Energy and Carbohydrate per 7 oz.
Both Baked Whole Red Potatoes as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.