Comparing Nutrients in 5 ounces ElderberriesVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Canned Carrots with Liquids and Salt

86%

5 oz ▼

Macro Nutrients

Elderberriesvs Canned Carrots with Liquids and Salt

3.57%103kcal

Energy

1.12%32.6kcal

103 kcalvs32.6 kcal

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

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0.73%0.71g

Fat

0.2%0.2g

0.71 gvs0.2 g

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

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0.1%0.033g

Saturated Fat

0.11%0.035g

0.033 gvs0.035 g

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

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7.53%0.12g

Omega 3

0.71%0.011g

0.12 gvs0.011 g

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

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1.35%0.23g

Omega 6

0.47%0.079g

0.23 gvs0.079 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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20%26g

Carbohydrate

5.86%7.6g

26 gvs7.6 g

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

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Sugars

4.8%3.5g

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

NA gvs3.5 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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26%9.92g

Fiber

6.7%2.55g

9.92 gvs2.55 g

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

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1.67%0.94g

Protein

1.47%0.82g

0.94 gvs0.82 g

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

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Vitamins

Elderberriesvs Canned Carrots with Liquids and Salt

4.72%42.5μg

Vitamin A

97%869μg

RAE, retinol activity equivalents

42.5 μgvs869 μg

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

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8.27%0.099mg

Vitamin B1

2.24%0.027mg

Thiamine

0.099 mgvs0.027 mg

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

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6.54%0.085mg

Vitamin B2

2.94%0.038mg

Riboflavin

0.085 mgvs0.038 mg

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

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4.43%0.71mg

Vitamin B3

3.73%0.6mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs0.6 mg

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

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3.97%0.2mg

Vitamin B5

3.94%0.2mg

Pantothenic acid

0.2 mgvs0.2 mg

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

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25%0.33mg

Vitamin B6

12.2%0.16mg

Pyridoxine

0.33 mgvs0.16 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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2.13%8.5μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

8.5 μgvs11.3 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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56.7%51mg

Vitamin C

3.15%2.83mg

Ascorbic acid

51 mgvs2.83 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

6.9%1.03mg

Tocopherols and Tocotrienols

NA mgvs1.03 mg

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

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Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

NA μgvs14 μg

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

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Minerals

Elderberriesvs Canned Carrots with Liquids and Salt

5.4%54mg

Calcium

4.4%44mg

54 mgvs44 mg

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

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9.6%0.086mg

Copper

16.2%0.15mg

0.086 mgvs0.15 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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28.3%2.27mg

Iron

9.2%0.74mg

2.27 mgvs0.74 mg

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

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1.7%7.1mg

Magnesium

3.04%12.8mg

7.1 mgvs12.8 mg

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

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Manganese

27.7%0.64mg

NA mgvs0.64 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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7.9%55.3mg

Phosphorus

4.05%28.3mg

55.3 mgvs28.3 mg

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

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11.7%397mg

Potassium

7.2%245mg

397 mgvs245 mg

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

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1.55%0.85μg

Selenium

1.03%0.57μg

0.85 μgvs0.57 μg

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

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0.57%8.5mg

Sodium

22.7%340mg

8.5 mgvs340 mg

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

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1.4%0.16mg

Zinc

3.74%0.41mg

0.16 mgvs0.41 mg

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

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3.06%113g

Water

3.56%132g

113 gvs132 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 Elderberries vs Canned Carrots with Liquids and Salt:

Raw Elderberries have 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B6 and 18 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 20.4 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Raw Elderberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Canned Carrots with Liquids and Salt:

Raw Elderberries have 1.2 times more Calcium, 3.1 times more Iron, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Copper, 1.8 times more Magnesium, 40 times more Sodium and 2.6 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Elderberries have 3.2 times more Energy, 10.6 times more Omega 3, 3.4 times more Carbohydrate and 3.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 5 oz.
Both Raw Elderberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

ElderberriesVS FigsCanned Carrots with Liquids and SaltVS FigsElderberriesVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 5 ounces ElderberriesVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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