Comparing Nutrients in 100 grams ElderberriesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Elderberriesvs Frozen Chopped Broccoli

2.5%73kcal

Energy

0.9%26kcal

73 kcalvs26 kcal

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

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0.52%0.5g

Fat

0.3%0.29g

0.5 gvs0.29 g

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

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0.072%0.023g

Saturated Fat

0.14%0.044g

0.023 gvs0.044 g

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

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5.3%0.085g

Omega 3

6.56%0.11g

0.085 gvs0.11 g

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

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0.95%0.16g

Omega 6

0.18%0.031g

0.16 gvs0.031 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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14%18.4g

Carbohydrate

3.68%4.8g

18.4 gvs4.8 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 g

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

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Fructose

1.14%0.83g

≤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 gvs0.83 g

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

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Glucose

%0.75g

NA gvs0.75 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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18.4%7g

Fiber

7.9%3g

7 gvs3 g

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

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1.18%0.66g

Protein

5%2.8g

0.66 gvs2.8 g

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

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Vitamins

Elderberriesvs Frozen Chopped Broccoli

3.33%30μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

30 μgvs52 μg

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

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5.83%0.07mg

Vitamin B1

4.4%0.053mg

Thiamine

0.07 mgvs0.053 mg

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

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4.6%0.06mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.06 mgvs0.096 mg

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

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3.13%0.5mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs0.47 mg

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

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2.8%0.14mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.14 mgvs0.28 mg

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

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17.7%0.23mg

Vitamin B6

10%0.13mg

Pyridoxine

0.23 mgvs0.13 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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1.5%6μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

6 μgvs67 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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40%36mg

Vitamin C

62.7%56.4mg

Ascorbic acid

36 mgvs56.4 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

8.13%1.22mg

Tocopherols and Tocotrienols

NA mgvs1.22 mg

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

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Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

NA μgvs81 μg

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

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Minerals

Elderberriesvs Frozen Chopped Broccoli

3.8%38mg

Calcium

5.6%56mg

38 mgvs56 mg

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

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6.78%0.061mg

Copper

4.22%0.038mg

0.061 mgvs0.038 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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20%1.6mg

Iron

10%0.81mg

1.6 mgvs0.81 mg

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

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1.2%5mg

Magnesium

4.3%18mg

5 mgvs18 mg

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

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Manganese

12.8%0.29mg

NA mgvs0.29 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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5.57%39mg

Phosphorus

7.14%50mg

39 mgvs50 mg

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

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8.24%280mg

Potassium

6.24%212mg

280 mgvs212 mg

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

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1.1%0.6μg

Selenium

5.1%2.8μg

0.6 μgvs2.8 μg

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

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0.4%6mg

Sodium

1.6%24mg

6 mgvs24 mg

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

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1%0.11mg

Zinc

4.36%0.48mg

0.11 mgvs0.48 mg

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

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2.16%79.8g

Water

2.47%91g

79.8 gvs91 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 Elderberries vs Frozen Chopped Broccoli:

Raw Elderberries have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 11.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 100 g.
Both Raw Elderberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Elderberries vs Frozen Chopped Broccoli:

Raw Elderberries have 1.6 times more Copper, 2 times more Iron and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 3.6 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Selenium, 4 times more Sodium and 4.4 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Elderberries have 2.8 times more Energy, 3.8 times more Carbohydrate and 2.3 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Protein than Raw Elderberries.
Both Raw Elderberries and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 100 g.
Both Raw Elderberries as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

ElderberriesVS FigsFrozen Chopped BroccoliVS FigsElderberriesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 100 grams ElderberriesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: