Comparing Nutrients in 1 kilogram CarrotsVS Elderberries

Macros Ratio

Protein Fat Carbs

Carrots

87%

Elderberries

91%

1 kg ▼

Macro Nutrients

Carrotsvs Elderberries

14%410kcal

Energy

25%730kcal

410 kcalvs730 kcal

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

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2.47%2.4g

Fat

5.15%5g

2.4 gvs5 g

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

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1%0.32g

Saturated Fat

0.72%0.23g

0.32 gvs0.23 g

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

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1.25%0.02g

Omega 3

53%0.85g

0.02 gvs0.85 g

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

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5.9%1g

Omega 6

9.53%1.62g

1 gvs1.62 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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73.7%96g

Carbohydrate

142%184g

96 gvs184 g

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

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65.4%47.4g

Sugars

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

47.4 gvsNA g

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

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7.6%5.5g

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]

5.5 gvsNA g

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

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%5.9g

Glucose

5.9 gvsNA g

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

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%36g

Sucrose

36 gvsNA g

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

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73.7%28g

Fiber

184%70g

28 gvs70 g

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

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16.6%9.3g

Protein

11.8%6.6g

9.3 gvs6.6 g

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

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Vitamins

Carrotsvs Elderberries

928%8350μg

Vitamin A

33.3%300μg

RAE, retinol activity equivalents

8350 μgvs300 μg

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

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55%0.66mg

Vitamin B1

58.3%0.7mg

Thiamine

0.66 mgvs0.7 mg

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

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44.6%0.58mg

Vitamin B2

46%0.6mg

Riboflavin

0.58 mgvs0.6 mg

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

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61.4%9.83mg

Vitamin B3

31.3%5mg

Niacin, nicotinic acid, niacinamide

9.83 mgvs5 mg

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

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54.6%2.73mg

Vitamin B5

28%1.4mg

Pantothenic acid

2.73 mgvs1.4 mg

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

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106%1.38mg

Vitamin B6

177%2.3mg

Pyridoxine

1.38 mgvs2.3 mg

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

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74%22μg

Vitamin B7

Biotin

22 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg

Vitamin B9

15%60μg

Folates and Folic Acid

190 μgvs60 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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65.6%59mg

Vitamin C

400%360mg

Ascorbic acid

59 mgvs360 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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44%6.6mg

Vitamin E

Tocopherols and Tocotrienols

6.6 mgvsNA mg

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

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110%132μg

Vitamin K

Phytomenadione or phylloquinone

132 μgvsNA μg

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

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Minerals

Carrotsvs Elderberries

33%330mg

Calcium

38%380mg

330 mgvs380 mg

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

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50%0.45mg

Copper

67.8%0.61mg

0.45 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.8%32μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

32 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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37.5%3mg

Iron

200%16mg

3 mgvs16 mg

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

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28.6%120mg

Magnesium

12%50mg

120 mgvs50 mg

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

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62%1.43mg

Manganese

1.43 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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50%350mg

Phosphorus

55.7%390mg

350 mgvs390 mg

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

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94%3200mg

Potassium

82.4%2800mg

3200 mgvs2800 mg

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

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1.8%1μg

Selenium

11%6μg

1 μgvs6 μg

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

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46%690mg

Sodium

4%60mg

690 mgvs60 mg

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

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22%2.4mg

Zinc

10%1.1mg

2.4 mgvs1.1 mg

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

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24%883g

Water

21.6%798g

883 gvs798 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Carrots vs Elderberries:

Raw Carrots have 27.8 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots.
Both Raw Carrots and Raw Elderberries have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
Both Raw Carrots as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Elderberries:

Raw Carrots have 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots.
Both Raw Carrots and Raw Elderberries have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Carrots have 1.4 times more Protein than Raw Elderberries.
While Raw Elderberries contain 1.8 times more Energy, 42.5 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots.
Both Raw Carrots as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CarrotsVS Boiled CarrotsElderberriesVS Boiled CarrotsCarrotsVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 1 kilogram CarrotsVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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