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Comparing Nutrients in 100 grams ElderberriesVS Carrots

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

2.5%73kcal
Energy
1.4%41kcal
73 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
0.25%0.24g
0.5 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.072%0.023g
Saturated Fat
0.1%0.032g
0.023 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g
Omega 3
0.13%0.002g
0.085 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.95%0.16g
Omega 6
0.59%0.1g
0.16 gvs0.1 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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14%18.4g
Carbohydrate
7.37%9.6g
18.4 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.54%4.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.76%0.55g
≤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 gvs0.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.59g
NA gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.6g
NA gvs3.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
7.37%2.8g
7 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.18%0.66g
Protein
1.66%0.93g
0.66 gvs0.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
93%835μg
RAE, retinol activity equivalents
30 μgvs835 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.83%0.07mg
Vitamin B1
5.5%0.066mg
Thiamine
0.07 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.06 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
5.46%0.27mg
Pantothenic acid
0.14 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.23 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.4%2.22μg
Biotin
NA μgvs2.22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg
Vitamin B9
4.75%19μg
Folates and Folic Acid
6 μgvs19 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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40%36mg
Vitamin C
6.56%5.9mg
Ascorbic acid
36 mgvs5.9 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
4.4%0.66mg
Tocopherols and Tocotrienols
NA mgvs0.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
11%13μg
Phytomenadione or phylloquinone
NA μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.8%38mg
Calcium
3.3%33mg
38 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
5%0.045mg
0.061 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.08%3.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg
Iron
3.75%0.3mg
1.6 mgvs0.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg
Magnesium
2.86%12mg
5 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
6.2%0.14mg
NA mgvs0.14 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 .

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5.57%39mg
Phosphorus
5%35mg
39 mgvs35 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.24%280mg
Potassium
9.4%320mg
280 mgvs320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
0.18%0.1μg
0.6 μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
4.6%69mg
6 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1%0.11mg
Zinc
2.2%0.24mg
0.11 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.16%79.8g
Water
2.4%88.3g
79.8 gvs88.3 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 Elderberries vs Carrots:
Comparing minerals per 100 grams for Elderberries vs Carrots:
Comparison of macro-nutrients per 100 grams:



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