Compare Nutrients / 100g VS
Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Compare Nutrients in 100 grams ElderberriesVS Carrots

Macros Ratio

ProteinsFatsCarbs

Elderberries
4%
6%
90%
Carrots
9%
5%
86%

Vitamins

100gRDA for Men 19-30 years
ElderberriesCarrots
Vitamin A
3.33%
93%
30 μg835 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
5.5%
0.07 mg0.066 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.6%
4.46%
0.06 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.13%
6.14%
0.5 mg0.983 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
17.7%
10.6%
0.23 mg0.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
40%
6.56%
36 mg5.9 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
4.4%
NA mg0.66 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
11%
NA μg13.2 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
4.75%
6 μg19 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
ElderberriesCarrots
Calcium
3.8%
3.3%
38 mg33 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
6.78%
5%
0.061 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
80%
NA mg3.2 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
20%
3.75%
1.6 mg0.3 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1.25%
3%
5 mg12 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
6.2%
NA mg0.143 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.57%
5%
39 mg35 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.96%
6.8%
280 mg320 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.1%
0.18%
0.6 μg0.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
4.6%
6 mg69 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1%
2.2%
0.11 mg0.24 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Elderberries vs Carrots:
Raw Elderberries have 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots. While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3 and 3.2 times more Folate than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Thiamine and Vitamin B2 per 100g.

Comparing minerals per 100 grams for Elderberries vs Carrots:
Raw Elderberries have 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots. While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Phosphorus and Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
ElderberriesCarrots
Fat
0.52%
0.25%
0.5 g0.24 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.18%
1.66%
0.66 g0.93 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
7.37%
18.4 g9.58 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.5%
1.4%
73 kcal41 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6.54%
NA g4.74 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
7.37%
7 g2.8 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.07%
0.1%
0.023 g0.032 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.3%
0.13%
0.085 g0.002 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.95%
0.59%
0.162 g0.1 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.16%
2.4%
79.8 g88.29 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 1.9 times more Carbohydrate, 1.8 times more Energy, 2.5 times more Fiber and 42.5 times more Omega 3 than Raw Carrots. While Raw Carrots contain 1.4 times more Protein than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Water per 100g.Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat and Omega 6 in 100g.