Comparing Nutrients in 14 ounces ElderberriesVS Oranges with Peel

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Oranges with Peel

89%

14 oz ▼

Macro Nutrients

Elderberriesvs Oranges with Peel

10%290kcal

Energy

8.62%250kcal

290 kcalvs250 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

47.3%61.5g

73 gvs61.5 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

47%18g

27.8 gvs18 g

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

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4.68%2.6g

Protein

9.2%5.16g

2.6 gvs5.16 g

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

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Vitamins

Elderberriesvs Oranges with Peel

13.2%119μg

Vitamin A

5.73%51.6μg

RAE, retinol activity equivalents

119 μgvs51.6 μg

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

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23%0.28mg

Vitamin B1

33%0.4mg

Thiamine

0.28 mgvs0.4 mg

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

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18.3%0.24mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.24 mgvs0.2 mg

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

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12.4%2mg

Vitamin B3

12.4%2mg

Niacin, nicotinic acid, niacinamide

2 mgvs2 mg

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

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11%0.56mg

Vitamin B5

26%1.3mg

Pantothenic acid

0.56 mgvs1.3 mg

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

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70.2%0.91mg

Vitamin B6

28.4%0.37mg

Pyridoxine

0.91 mgvs0.37 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

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

313%282mg

Ascorbic acid

143 mgvs282 mg

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

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA 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 Oranges with Peel

15%151mg

Calcium

27.8%278mg

151 mgvs278 mg

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

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27%0.24mg

Copper

25%0.23mg

0.24 mgvs0.23 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

39.7%3.18mg

6.35 mgvs3.18 mg

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

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4.72%20mg

Magnesium

13.2%55.6mg

20 mgvs55.6 mg

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

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Manganese

NA 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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22%155mg

Phosphorus

12.5%87.3mg

155 mgvs87.3 mg

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

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32.7%1111mg

Potassium

23%778mg

1111 mgvs778 mg

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

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4.33%2.4μg

Selenium

5.05%2.78μg

2.4 μgvs2.78 μg

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

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1.6%24mg

Sodium

0.53%7.94mg

24 mgvs7.94 mg

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

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3.97%0.44mg

Zinc

3.97%0.44mg

0.44 mgvs0.44 mg

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

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8.56%317g

Water

8.83%327g

317 gvs327 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 with Peel :

Raw Elderberries have 2.3 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
While Raw Oranges with Peel contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 5 times more Vitamin B9 and 2 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Elderberries vs Oranges with Peel :

Raw Elderberries have 2 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Oranges with Peel .
While Raw Oranges with Peel contain 1.8 times more Calcium and 2.8 times more Magnesium than Raw Elderberries.
Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Copper, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Elderberries have 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Oranges with Peel .
While Raw Oranges with Peel contain 2 times more Protein than Raw Elderberries.
Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

ElderberriesVS FigsOranges with Peel VS FigsElderberriesVS Fresh Orange juiceOranges with Peel VS Fresh Orange juice

Compare Foods

Comparing Nutrients in 14 ounces ElderberriesVS Oranges with Peel

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: