Comparing Nutrients in 7 ounces ElderberriesVS Oranges

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Oranges

91%

7 oz ▼

Macro Nutrients

Elderberriesvs Oranges

5%145kcal

Energy

3.2%93kcal

145 kcalvs93 kcal

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

Find Fruits rich in Energy

1.02%0.99g

Fat

0.25%0.24g

0.99 gvs0.24 g

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

Find Fruits rich in Fat

0.14%0.046g

Saturated Fat

0.093%0.03g

0.046 gvs0.03 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

0.87%0.014g

0.17 gvs0.014 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

0.21%0.036g

0.32 gvs0.036 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

18%23.3g

36.5 gvs23.3 g

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

Find Fruits rich in Carbohydrate

Sugars

25.6%18.6g

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

NA gvs18.6 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

12.5%4.76g

14 gvs4.76 g

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

Find Fruits rich in Fiber

2.34%1.3g

Protein

3.33%1.87g

1.3 gvs1.87 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 Oranges

6.6%59.5μg

Vitamin A

2.43%22μg

RAE, retinol activity equivalents

59.5 μgvs22 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

14.4%0.17mg

Thiamine

0.14 mgvs0.17 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

6.1%0.079mg

Riboflavin

0.12 mgvs0.079 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

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.56 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

9.92%0.5mg

Pantothenic acid

0.28 mgvs0.5 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

9.16%0.12mg

Pyridoxine

0.46 mgvs0.12 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

15%59.5μg

Folates and Folic Acid

12 μgvs59.5 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

117%106mg

Ascorbic acid

71.4 mgvs106 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

2.4%0.36mg

Tocopherols and Tocotrienols

NA mgvs0.36 mg

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

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Fruits rich in Vitamin K

Minerals

Elderberriesvs Oranges

7.54%75.4mg

Calcium

7.94%79.4mg

75.4 mgvs79.4 mg

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

Find Fruits rich in Calcium

13.5%0.12mg

Copper

9.92%0.089mg

0.12 mgvs0.089 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

2.5%0.2mg

3.18 mgvs0.2 mg

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

Find Fruits rich in Iron

2.36%9.92mg

Magnesium

4.72%20mg

9.92 mgvs20 mg

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

Find Fruits rich in Magnesium

Manganese

2.16%0.05mg

NA mgvs0.05 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

3.97%27.8mg

77.4 mgvs27.8 mg

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

Find Fruits rich in Phosphorus

16.3%556mg

Potassium

10.6%359mg

556 mgvs359 mg

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

Find Fruits rich in Potassium

2.16%1.2μg

Selenium

1.8%0.99μg

1.2 μgvs0.99 μg

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

Find Fruits rich in Selenium

0.79%12mg

Sodium

0%0mg

12 mgvs0 mg

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

Find Fruits rich in Sodium

2%0.22mg

Zinc

1.26%0.14mg

0.22 mgvs0.14 mg

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

Find Fruits rich in Zinc

4.3%158g

Water

4.65%172g

158 gvs172 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 Oranges:

Raw Elderberries have 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Vitamin B5, 5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries and Raw Oranges have similar amounts of Vitamin B1 per 7 oz.
Both Raw Elderberries as well as Raw Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Oranges:

Raw Elderberries have 1.4 times more Copper, 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2 times more Magnesium than Raw Elderberries.
Both Raw Elderberries and Raw Oranges have similar amounts of Calcium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Elderberries have 1.6 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 2.9 times more Fiber than Raw Oranges.
While Raw Oranges contain 1.4 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

ElderberriesVS FigsOrangesVS FigsElderberriesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 7 ounces ElderberriesVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: