Comparing Nutrients in 100 grams BroccoliVS Elderberries

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Elderberries

91%

100 g ▼

Macro Nutrients

Broccolivs Elderberries

1.17%34kcal

Energy

2.5%73kcal

34 kcalvs73 kcal

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

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0.38%0.37g

Fat

0.52%0.5g

0.37 gvs0.5 g

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

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0.36%0.11g

Saturated Fat

0.072%0.023g

0.11 gvs0.023 g

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

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3.94%0.063g

Omega 3

5.3%0.085g

0.063 gvs0.085 g

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

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0.29%0.049g

Omega 6

0.95%0.16g

0.049 gvs0.16 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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5.1%6.64g

Carbohydrate

14%18.4g

6.64 gvs18.4 g

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

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2.34%1.7g

Sugars

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

1.7 gvsNA g

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

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0.94%0.68g

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]

0.68 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

18.4%7g

2.6 gvs7 g

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

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5.04%2.82g

Protein

1.18%0.66g

2.82 gvs0.66 g

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

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Vitamins

Broccolivs Elderberries

3.44%31μg

Vitamin A

3.33%30μg

RAE, retinol activity equivalents

31 μgvs30 μg

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

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5.9%0.071mg

Vitamin B1

5.83%0.07mg

Thiamine

0.071 mgvs0.07 mg

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

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9%0.12mg

Vitamin B2

4.6%0.06mg

Riboflavin

0.12 mgvs0.06 mg

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

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4%0.64mg

Vitamin B3

3.13%0.5mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.5 mg

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

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11.5%0.57mg

Vitamin B5

2.8%0.14mg

Pantothenic acid

0.57 mgvs0.14 mg

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

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13.5%0.18mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.18 mgvs0.23 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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15.8%63μg

Vitamin B9

1.5%6μg

Folates and Folic Acid

63 μgvs6 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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99%89.2mg

Vitamin C

40%36mg

Ascorbic acid

89.2 mgvs36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.2%0.78mg

Vitamin E

Tocopherols and Tocotrienols

0.78 mgvsNA mg

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

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84.7%102μg

Vitamin K

Phytomenadione or phylloquinone

102 μgvsNA μg

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

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Minerals

Broccolivs Elderberries

4.7%47mg

Calcium

3.8%38mg

47 mgvs38 mg

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

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5.44%0.049mg

Copper

6.78%0.061mg

0.049 mgvs0.061 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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9.13%0.73mg

Iron

20%1.6mg

0.73 mgvs1.6 mg

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

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5%21mg

Magnesium

1.2%5mg

21 mgvs5 mg

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

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9.13%0.21mg

Manganese

0.21 mgvsNA 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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9.43%66mg

Phosphorus

5.57%39mg

66 mgvs39 mg

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

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9.3%316mg

Potassium

8.24%280mg

316 mgvs280 mg

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

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4.55%2.5μg

Selenium

1.1%0.6μg

2.5 μgvs0.6 μg

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

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2.2%33mg

Sodium

0.4%6mg

33 mgvs6 mg

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

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3.73%0.41mg

Zinc

1%0.11mg

0.41 mgvs0.11 mg

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

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2.4%89.3g

Water

2.16%79.8g

89.3 gvs79.8 g

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

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Lets compare vitamin content per 100 grams of Broccoli vs Elderberries:

Raw Broccoli has 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.1 times more Vitamin B5, 10.5 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Elderberries.
While Raw Elderberries contain 1.3 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli and Raw Elderberries have similar amounts of Vitamin A and Vitamin B1 per 100 g.
Both Raw Broccoli as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Elderberries:

Raw Broccoli has 1.2 times more Calcium, 4.2 times more Magnesium, 1.7 times more Phosphorus, 4.2 times more Selenium, 5.5 times more Sodium and 3.7 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 2.2 times more Iron than Raw Broccoli.
Both Raw Broccoli and Raw Elderberries have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Broccoli has 4.3 times more Protein than Raw Elderberries.
While Raw Elderberries contain 2.1 times more Energy, 1.3 times more Omega 3, 2.8 times more Carbohydrate and 2.7 times more Fiber than Raw Broccoli.
Both Raw Broccoli as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliElderberriesVS Boiled BroccoliBroccoliVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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