Comparing Nutrients in 300 calories ElderberriesVS Valencia Oranges

Weight per 300 calories

Elderberries

411g

Valencia Oranges

612g

Elderberries have 1.5 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Elderberries or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Elderberriesvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.1%2.05g

Fat

1.9%1.84g

2.05 gvs1.84 g

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

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0.3%0.095g

Saturated Fat

0.67%0.21g

0.095 gvs0.21 g

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

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22%0.35g

Omega 3

6.12%0.098g

0.35 gvs0.098 g

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

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3.9%0.67g

Omega 6

1.6%0.27g

0.67 gvs0.27 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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58%75.6g

Carbohydrate

56%72.8g

75.6 gvs72.8 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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75.7%28.8g

Fiber

40.3%15.3g

28.8 gvs15.3 g

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

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4.84%2.7g

Protein

11.4%6.37g

2.7 gvs6.37 g

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

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Vitamins

Elderberriesvs Valencia Oranges

13.7%123μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

123 μgvs73.5 μg

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

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24%0.29mg

Vitamin B1

44.4%0.53mg

Thiamine

0.29 mgvs0.53 mg

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

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19%0.25mg

Vitamin B2

19%0.24mg

Riboflavin

0.25 mgvs0.24 mg

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

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13%2.05mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs1.68 mg

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

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11.5%0.58mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.58 mgvs1.53 mg

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

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72.7%0.95mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.95 mgvs0.39 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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6.16%24.7μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

24.7 μgvs239 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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164%148mg

Vitamin C

330%297mg

Ascorbic acid

148 mgvs297 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

15.6%156mg

Calcium

24.5%245mg

156 mgvs245 mg

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

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28%0.25mg

Copper

25%0.23mg

0.25 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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82%6.58mg

Iron

6.9%0.55mg

6.58 mgvs0.55 mg

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

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4.9%20.5mg

Magnesium

14.6%61.2mg

20.5 mgvs61.2 mg

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

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Manganese

6.12%0.14mg

NA mgvs0.14 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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23%160mg

Phosphorus

15%104mg

160 mgvs104 mg

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

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34%1151mg

Potassium

32.2%1096mg

1151 mgvs1096 mg

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

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4.5%2.47μg

Selenium

2.47 μgvsNA μg

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

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1.64%24.7mg

Sodium

0%0mg

24.7 mgvs0 mg

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

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4.1%0.45mg

Zinc

3.34%0.37mg

0.45 mgvs0.37 mg

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

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8.86%328g

Water

14.3%529g

328 gvs529 g

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

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Lets compare vitamin content per 300 calories of Elderberries vs Valencia Oranges:

Raw Elderberries have 1.7 times more Vitamin A, 1.2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 2.7 times more Vitamin B5, 9.7 times more Vitamin B9 and 2 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Valencia Oranges:

Raw Elderberries have 11.9 times more Iron, 1.5 times more Phosphorus and 1.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Calcium, 3 times more Magnesium and 1.6 times more Water than Raw Elderberries.
Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Elderberries have 3.6 times more Omega 3, 2.5 times more Omega 6 and 1.9 times more Fiber than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Protein than Raw Elderberries.
Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

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Compare Foods

Comparing Nutrients in 300 calories ElderberriesVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Elderberries or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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