Comparing Nutrients in 1 kilogram ElderberriesVS Oranges

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Oranges

91%

1 kg ▼

Macro Nutrients

Elderberriesvs Oranges

25%730kcal

Energy

16.2%470kcal

730 kcalvs470 kcal

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

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5.15%5g

Fat

1.24%1.2g

5 gvs1.2 g

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

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0.72%0.23g

Saturated Fat

0.47%0.15g

0.23 gvs0.15 g

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

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53%0.85g

Omega 3

4.38%0.07g

0.85 gvs0.07 g

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

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9.53%1.62g

Omega 6

1.06%0.18g

1.62 gvs0.18 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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142%184g

Carbohydrate

90%118g

184 gvs118 g

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

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Sugars

129%94g

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

NA gvs94 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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184%70g

Fiber

63%24g

70 gvs24 g

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

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11.8%6.6g

Protein

16.8%9.4g

6.6 gvs9.4 g

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

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Vitamins

Elderberriesvs Oranges

33.3%300μg

Vitamin A

12.2%110μg

RAE, retinol activity equivalents

300 μgvs110 μg

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

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58.3%0.7mg

Vitamin B1

72.5%0.87mg

Thiamine

0.7 mgvs0.87 mg

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

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46%0.6mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.6 mgvs0.4 mg

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

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31.3%5mg

Vitamin B3

17.6%2.82mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.82 mg

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

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28%1.4mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.4 mgvs2.5 mg

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

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177%2.3mg

Vitamin B6

46%0.6mg

Pyridoxine

2.3 mgvs0.6 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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15%60μg

Vitamin B9

75%300μg

Folates and Folic Acid

60 μgvs300 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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400%360mg

Vitamin C

591%532mg

Ascorbic acid

360 mgvs532 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

12%1.8mg

Tocopherols and Tocotrienols

NA mgvs1.8 mg

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

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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

Elderberriesvs Oranges

38%380mg

Calcium

40%400mg

380 mgvs400 mg

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

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67.8%0.61mg

Copper

50%0.45mg

0.61 mgvs0.45 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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200%16mg

Iron

12.5%1mg

16 mgvs1 mg

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

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12%50mg

Magnesium

24%100mg

50 mgvs100 mg

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

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Manganese

11%0.25mg

NA mgvs0.25 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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55.7%390mg

Phosphorus

20%140mg

390 mgvs140 mg

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

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82.4%2800mg

Potassium

53.2%1810mg

2800 mgvs1810 mg

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

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11%6μg

Selenium

9.1%5μg

6 μgvs5 μg

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

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4%60mg

Sodium

0%0mg

60 mgvs0 mg

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

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10%1.1mg

Zinc

6.36%0.7mg

1.1 mgvs0.7 mg

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

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21.6%798g

Water

23.4%868g

798 gvs868 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 Elderberries vs Oranges:

Raw Elderberries have 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Vitamin B5, 5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Raw Oranges have similar amounts of Vitamin B1 per 1 kg.
Both Raw Elderberries as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Oranges:

Raw Elderberries have 1.4 times more Copper, 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2 times more Magnesium than Raw Elderberries.
Both Raw Elderberries and Raw Oranges have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Elderberries have 1.6 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 2.9 times more Fiber than Raw Oranges.
While Raw Oranges contain 1.4 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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Comparing Nutrients in 1 kilogram ElderberriesVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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