Comparing Nutrients in 100 grams CarrotsVS Elderberries

Macros Ratio

Protein Fat Carbs

Carrots

87%

Elderberries

91%

100 g ▼

Macro Nutrients

Carrotsvs Elderberries

1.4%41kcal

Energy

2.5%73kcal

41 kcalvs73 kcal

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

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0.25%0.24g

Fat

0.52%0.5g

0.24 gvs0.5 g

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

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0.1%0.032g

Saturated Fat

0.072%0.023g

0.032 gvs0.023 g

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

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0.13%0.002g

Omega 3

5.3%0.085g

0.002 gvs0.085 g

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

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0.59%0.1g

Omega 6

0.95%0.16g

0.1 gvs0.16 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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7.37%9.6g

Carbohydrate

14%18.4g

9.6 gvs18.4 g

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

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6.54%4.74g

Sugars

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

4.74 gvsNA g

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

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0.76%0.55g

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]

0.55 gvsNA g

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

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%0.59g

Glucose

0.59 gvsNA g

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

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%3.6g

Sucrose

3.6 gvsNA g

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

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7.37%2.8g

Fiber

18.4%7g

2.8 gvs7 g

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

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1.66%0.93g

Protein

1.18%0.66g

0.93 gvs0.66 g

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

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Vitamins

Carrotsvs Elderberries

93%835μg

Vitamin A

3.33%30μg

RAE, retinol activity equivalents

835 μgvs30 μg

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

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5.5%0.066mg

Vitamin B1

5.83%0.07mg

Thiamine

0.066 mgvs0.07 mg

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

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4.46%0.058mg

Vitamin B2

4.6%0.06mg

Riboflavin

0.058 mgvs0.06 mg

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

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6.14%0.98mg

Vitamin B3

3.13%0.5mg

Niacin, nicotinic acid, niacinamide

0.98 mgvs0.5 mg

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

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5.46%0.27mg

Vitamin B5

2.8%0.14mg

Pantothenic acid

0.27 mgvs0.14 mg

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

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10.6%0.14mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.14 mgvs0.23 mg

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

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7.4%2.22μg

Vitamin B7

Biotin

2.22 μgvsNA μg

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

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4.75%19μg

Vitamin B9

1.5%6μg

Folates and Folic Acid

19 μgvs6 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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6.56%5.9mg

Vitamin C

40%36mg

Ascorbic acid

5.9 mgvs36 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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4.4%0.66mg

Vitamin E

Tocopherols and Tocotrienols

0.66 mgvsNA mg

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

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11%13μg

Vitamin K

Phytomenadione or phylloquinone

13 μgvsNA μg

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

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Minerals

Carrotsvs Elderberries

3.3%33mg

Calcium

3.8%38mg

33 mgvs38 mg

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

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5%0.045mg

Copper

6.78%0.061mg

0.045 mgvs0.061 mg

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

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0.08%3.2μg

Fluoride

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

3.2 μgvsNA μg

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

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3.75%0.3mg

Iron

20%1.6mg

0.3 mgvs1.6 mg

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

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2.86%12mg

Magnesium

1.2%5mg

12 mgvs5 mg

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

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6.2%0.14mg

Manganese

0.14 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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5%35mg

Phosphorus

5.57%39mg

35 mgvs39 mg

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

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9.4%320mg

Potassium

8.24%280mg

320 mgvs280 mg

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

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0.18%0.1μg

Selenium

1.1%0.6μg

0.1 μgvs0.6 μg

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

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4.6%69mg

Sodium

0.4%6mg

69 mgvs6 mg

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

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2.2%0.24mg

Zinc

1%0.11mg

0.24 mgvs0.11 mg

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

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2.4%88.3g

Water

2.16%79.8g

88.3 gvs79.8 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Carrots as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

CarrotsVS Boiled CarrotsElderberriesVS Boiled CarrotsCarrotsVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 100 grams CarrotsVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: