Comparing Nutrients in 5 ounces CarrotsVS Elderberries

Macros Ratio

Protein Fat Carbs

Carrots

87%

Elderberries

91%

5 oz ▼

Macro Nutrients

Carrotsvs Elderberries

2%58kcal

Energy

3.57%103kcal

58 kcalvs103 kcal

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

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0.35%0.34g

Fat

0.73%0.71g

0.34 gvs0.71 g

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

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0.14%0.045g

Saturated Fat

0.1%0.033g

0.045 gvs0.033 g

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

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0.18%0.003g

Omega 3

7.53%0.12g

0.003 gvs0.12 g

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

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0.83%0.14g

Omega 6

1.35%0.23g

0.14 gvs0.23 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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10.4%13.6g

Carbohydrate

20%26g

13.6 gvs26 g

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

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9.27%6.7g

Sugars

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

6.7 gvsNA g

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

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1.08%0.78g

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]

0.78 gvsNA g

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

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%0.84g

Glucose

0.84 gvsNA g

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

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%5.1g

Sucrose

5.1 gvsNA g

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

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10.4%3.97g

Fiber

26%9.92g

3.97 gvs9.92 g

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

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2.35%1.3g

Protein

1.67%0.94g

1.3 gvs0.94 g

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

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Vitamins

Carrotsvs Elderberries

132%1184μg

Vitamin A

4.72%42.5μg

RAE, retinol activity equivalents

1184 μgvs42.5 μg

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

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7.8%0.094mg

Vitamin B1

8.27%0.099mg

Thiamine

0.094 mgvs0.099 mg

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

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6.32%0.082mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.082 mgvs0.085 mg

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

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8.7%1.4mg

Vitamin B3

4.43%0.71mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.71 mg

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

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7.74%0.39mg

Vitamin B5

3.97%0.2mg

Pantothenic acid

0.39 mgvs0.2 mg

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

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15%0.2mg

Vitamin B6

25%0.33mg

Pyridoxine

0.2 mgvs0.33 mg

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

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10.5%3.15μg

Vitamin B7

Biotin

3.15 μgvsNA μg

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

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6.73%27μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

27 μgvs8.5 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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9.3%8.36mg

Vitamin C

56.7%51mg

Ascorbic acid

8.36 mgvs51 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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6.24%0.94mg

Vitamin E

Tocopherols and Tocotrienols

0.94 mgvsNA mg

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

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15.6%18.7μg

Vitamin K

Phytomenadione or phylloquinone

18.7 μgvsNA μg

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

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Minerals

Carrotsvs Elderberries

4.68%46.8mg

Calcium

5.4%54mg

46.8 mgvs54 mg

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

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7.1%0.064mg

Copper

9.6%0.086mg

0.064 mgvs0.086 mg

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

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0.11%4.54μg

Fluoride

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

4.54 μgvsNA μg

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

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5.3%0.43mg

Iron

28.3%2.27mg

0.43 mgvs2.27 mg

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

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4.05%17mg

Magnesium

1.7%7.1mg

17 mgvs7.1 mg

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

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8.8%0.2mg

Manganese

0.2 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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7.1%49.6mg

Phosphorus

7.9%55.3mg

49.6 mgvs55.3 mg

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

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13.3%454mg

Potassium

11.7%397mg

454 mgvs397 mg

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

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0.26%0.14μg

Selenium

1.55%0.85μg

0.14 μgvs0.85 μg

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

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6.52%98mg

Sodium

0.57%8.5mg

98 mgvs8.5 mg

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

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3.1%0.34mg

Zinc

1.4%0.16mg

0.34 mgvs0.16 mg

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

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3.4%125g

Water

3.06%113g

125 gvs113 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
Both Raw Carrots as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.

Compare more foods per 5 oz:

CarrotsVS Boiled CarrotsElderberriesVS Boiled CarrotsCarrotsVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 5 ounces CarrotsVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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