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Comparing Nutrients in 5 ounces ElderberriesVS Oranges

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

3.57%103kcal
Energy
2.3%66.6kcal
103 kcalvs66.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.73%0.71g
Fat
0.18%0.17g
0.71 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g
Saturated Fat
0.066%0.021g
0.033 gvs0.021 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.53%0.12g
Omega 3
0.62%0.01g
0.12 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.35%0.23g
Omega 6
0.15%0.026g
0.23 gvs0.026 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
13%16.7g
26 gvs16.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
18.3%13.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs13.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Fruits rich in Sucrose
26%9.92g
Fiber
8.95%3.4g
9.92 gvs3.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
1.67%0.94g
Protein
2.38%1.33g
0.94 gvs1.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.72%42.5μg
Vitamin A
1.73%15.6μg
RAE, retinol activity equivalents
42.5 μgvs15.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
10.3%0.12mg
Thiamine
0.099 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg
Vitamin B2
4.36%0.057mg
Riboflavin
0.085 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.43%0.71mg
Vitamin B3
2.5%0.4mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs0.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.97%0.2mg
Vitamin B5
7.1%0.35mg
Pantothenic acid
0.2 mgvs0.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.33mg
Vitamin B6
6.54%0.085mg
Pyridoxine
0.33 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
10.6%42.5μg
Folates and Folic Acid
8.5 μgvs42.5 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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56.7%51mg
Vitamin C
83.8%75.4mg
Ascorbic acid
51 mgvs75.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
NA mgvs0.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

5.4%54mg
Calcium
5.67%56.7mg
54 mgvs56.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.6%0.086mg
Copper
7.1%0.064mg
0.086 mgvs0.064 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Fruits rich in Fluoride
28.3%2.27mg
Iron
1.77%0.14mg
2.27 mgvs0.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.7%7.1mg
Magnesium
3.37%14mg
7.1 mgvs14 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
1.54%0.035mg
NA mgvs0.035 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

Find Fruits rich in Molybdenum
7.9%55.3mg
Phosphorus
2.83%20mg
55.3 mgvs20 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.7%397mg
Potassium
7.55%257mg
397 mgvs257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.55%0.85μg
Selenium
1.3%0.71μg
0.85 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0.57%8.5mg
Sodium
0%0mg
8.5 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.4%0.16mg
Zinc
0.9%0.099mg
0.16 mgvs0.099 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.06%113g
Water
3.32%123g
113 gvs123 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 Oranges:
Comparing minerals per 5 ounces for Elderberries vs Oranges:
Comparison of macro-nutrients per 5 ounces:



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