Comparing Nutrients in 7 ounces ElderberriesVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Canned Carrots with Liquids and Salt

86%

7 oz ▼

Macro Nutrients

Elderberriesvs Canned Carrots with Liquids and Salt

5%145kcal

Energy

1.57%45.6kcal

145 kcalvs45.6 kcal

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

Find Fruits rich in Energy

1.02%0.99g

Fat

0.29%0.28g

0.99 gvs0.28 g

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

Find Fruits rich in Fat

0.14%0.046g

Saturated Fat

0.16%0.05g

0.046 gvs0.05 g

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

Find Fruits rich in Saturated Fat

10.5%0.17g

Omega 3

0.99%0.016g

0.17 gvs0.016 g

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

Find Fruits rich in Omega 3

1.9%0.32g

Omega 6

0.65%0.11g

0.32 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

28%36.5g

Carbohydrate

8.2%10.7g

36.5 gvs10.7 g

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

Find Fruits rich in Carbohydrate

Sugars

6.73%4.9g

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

NA gvs4.9 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

36.6%14g

Fiber

9.4%3.57g

14 gvs3.57 g

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

Find Fruits rich in Fiber

2.34%1.3g

Protein

2.06%1.15g

1.3 gvs1.15 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Elderberriesvs Canned Carrots with Liquids and Salt

6.6%59.5μg

Vitamin A

135%1216μg

RAE, retinol activity equivalents

59.5 μgvs1216 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

11.6%0.14mg

Vitamin B1

3.14%0.038mg

Thiamine

0.14 mgvs0.038 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

9.16%0.12mg

Vitamin B2

4.12%0.054mg

Riboflavin

0.12 mgvs0.054 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

6.2%0.99mg

Vitamin B3

5.22%0.84mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.84 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

5.56%0.28mg

Vitamin B5

5.5%0.28mg

Pantothenic acid

0.28 mgvs0.28 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

35%0.46mg

Vitamin B6

17%0.22mg

Pyridoxine

0.46 mgvs0.22 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

2.98%12μg

Vitamin B9

3.97%16μg

Folates and Folic Acid

12 μgvs16 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

79.4%71.4mg

Vitamin C

4.4%3.97mg

Ascorbic acid

71.4 mgvs3.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

9.66%1.45mg

Tocopherols and Tocotrienols

NA mgvs1.45 mg

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

Find Fruits rich in Vitamin E

Vitamin K

16.2%19.4μg

Phytomenadione or phylloquinone

NA μgvs19.4 μg

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

Find Fruits rich in Vitamin K

Minerals

Elderberriesvs Canned Carrots with Liquids and Salt

7.54%75.4mg

Calcium

6.15%61.5mg

75.4 mgvs61.5 mg

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

Find Fruits rich in Calcium

13.5%0.12mg

Copper

22.7%0.2mg

0.12 mgvs0.2 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

39.7%3.18mg

Iron

13%1.03mg

3.18 mgvs1.03 mg

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

Find Fruits rich in Iron

2.36%9.92mg

Magnesium

4.25%18mg

9.92 mgvs18 mg

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

Find Fruits rich in Magnesium

Manganese

39%0.89mg

NA mgvs0.89 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

11%77.4mg

Phosphorus

5.67%39.7mg

77.4 mgvs39.7 mg

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

Find Fruits rich in Phosphorus

16.3%556mg

Potassium

10%343mg

556 mgvs343 mg

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

Find Fruits rich in Potassium

2.16%1.2μg

Selenium

1.44%0.79μg

1.2 μgvs0.79 μg

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

Find Fruits rich in Selenium

0.79%12mg

Sodium

31.8%476mg

12 mgvs476 mg

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

Find Fruits rich in Sodium

2%0.22mg

Zinc

5.23%0.58mg

0.22 mgvs0.58 mg

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

Find Fruits rich in Zinc

4.3%158g

Water

5%185g

158 gvs185 g

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

Find Fruits rich in Water

Lets compare vitamin content per 7 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 7 oz.
Both Raw Elderberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 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 7 oz.

Compare more foods per 7 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 7 ounces ElderberriesVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: