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Comparing Nutrients in 14 ounces ElderberriesVS Oranges

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

10%290kcal
Energy
6.43%187kcal
290 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g
Fat
0.49%0.48g
2 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.091g
Saturated Fat
0.19%0.06g
0.091 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.34g
Omega 3
1.74%0.028g
0.34 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.8%0.64g
Omega 6
0.42%0.071g
0.64 gvs0.071 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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56%73g
Carbohydrate
36%46.6g
73 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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73%27.8g
Fiber
25%9.53g
27.8 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.68%2.6g
Protein
6.66%3.73g
2.6 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

13.2%119μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
119 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg
Vitamin B1
28.8%0.35mg
Thiamine
0.28 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.24 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
2 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
20%0.99mg
Pantothenic acid
0.56 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.2%0.91mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.91 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
24 μgvs119 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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159%143mg
Vitamin C
235%211mg
Ascorbic acid
143 mgvs211 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
NA mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%151mg
Calcium
16%159mg
151 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
20%0.18mg
0.24 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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79.4%6.35mg
Iron
4.96%0.4mg
6.35 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
9.45%39.7mg
20 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
4.3%0.099mg
NA mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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22%155mg
Phosphorus
7.94%55.6mg
155 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32.7%1111mg
Potassium
21%718mg
1111 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg
Selenium
3.6%2μg
2.4 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg
Sodium
0%0mg
24 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.97%0.44mg
Zinc
2.53%0.28mg
0.44 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.56%317g
Water
9.3%344g
317 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Elderberries vs Oranges:
Comparing minerals per 14 ounces for Elderberries vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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