Comparing Nutrients in 14 ounces ElderberriesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Elderberriesvs Valencia Oranges

10%290kcal

Energy

6.7%194kcal

290 kcalvs194 kcal

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

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2.05%2g

Fat

1.23%1.2g

2 gvs1.2 g

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

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0.29%0.091g

Saturated Fat

0.43%0.14g

0.091 gvs0.14 g

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

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21%0.34g

Omega 3

3.97%0.064g

0.34 gvs0.064 g

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

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3.8%0.64g

Omega 6

1.03%0.17g

0.64 gvs0.17 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

36.3%47g

73 gvs47 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA 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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73%27.8g

Fiber

26%9.92g

27.8 gvs9.92 g

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

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4.68%2.6g

Protein

7.37%4.13g

2.6 gvs4.13 g

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

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Vitamins

Elderberriesvs Valencia Oranges

13.2%119μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

119 μgvs47.6 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

6.8%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

19.2%0.25mg

Pyridoxine

0.91 mgvs0.25 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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5.95%24μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

24 μgvs155 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

214%192mg

Ascorbic acid

143 mgvs192 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Elderberriesvs Valencia Oranges

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

16.3%0.15mg

0.24 mgvs0.15 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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79.4%6.35mg

Iron

4.47%0.36mg

6.35 mgvs0.36 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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Manganese

3.97%0.091mg

NA mgvs0.091 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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22%155mg

Phosphorus

9.64%67.5mg

155 mgvs67.5 mg

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

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32.7%1111mg

Potassium

21%710mg

1111 mgvs710 mg

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

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4.33%2.4μg

Selenium

2.4 μgvsNA 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

2.16%0.24mg

0.44 mgvs0.24 mg

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

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8.56%317g

Water

9.26%343g

317 gvs343 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 Valencia Oranges:

Raw Elderberries have 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Elderberries vs Valencia Oranges:

Raw Elderberries have 1.6 times more Copper, 17.8 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2 times more Magnesium than Raw Elderberries.
Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Elderberries have 1.5 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

ElderberriesVS FigsValencia OrangesVS FigsElderberriesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces ElderberriesVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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