CALORIC DENSITY
Elderberries, raw
Cranberries, wild, bush, raw (alaska native)
0.73
0.55
9088
35029
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 2g
Protein = 4g
Carbohydrates = 50g
Carbohydrates = 45g
Fat = 1g
Fat = 1g
Fiber = 19g
Fiber = 24g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 2g 4g Carbohydrate 50g 45g Fiber 19g 24g Fat 1g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 1g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 13%
Vitamin A = 0%
Vitamin C = 132%
Vitamin C = 73%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 13% 0% Vitamin C 132% 73% Vitamin E 0% 0% Vitamin K 0% 0%
Elderberries have significantly more Vitamins A, C than cranberries. Elderberries are a good source of Potassium, Calcium. Elderberries are a great source of Vitamin B6, Iron. Elderberries are an excellent source of Vitamin C. Cranberries are a good source of Niacin. Cranberries are a great source of Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 19%
Vitamin B1 = 0%
Vitamin B2 = 15%
Vitamin B2 = 3%
Vitamin B3 = 11%
Vitamin B3 = 27%
Vitamin B5 = 8%
Vitamin B5 = 0%
Vitamin B6 = 57%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 19% 0% Vitamin B2 15% 3% Vitamin B3 11% 27% Vitamin B5 8% 0% Vitamin B6 57% 0% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 6%
Potassium = 22%
Potassium = 15%
Calcium = 21%
Calcium = 15%
Magnesium = 4%
Magnesium = 0%
Phosphorus = 18%
Phosphorus = 9%
Iron = 73%
Iron = 61%
Manganese = 0%
Manganese = 0%
Selenium = 4%
Selenium = 0%
Copper = 17%
Copper = 0%
Zinc = 3%
Zinc = 0%
Sodium 1% 6% Potasium 22% 15% Calcium 21% 15% Magnesium 4% 0% Phosphorus 18% 9% Iron 73% 61% Manganese 0% 0% Selenium 4% 0% Copper 17% 0% Zinc 3% 0%
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spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini
