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Compare Nutrients in 100 grams ElderberriesVS Oranges

Macros Ratio

ProteinsFatsCarbs

Elderberries
4%
6%
90%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
ElderberriesOranges
Vitamin A
3.33%
1.22%
30 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
7.25%
0.07 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.6%
3.08%
0.06 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.13%
1.76%
0.5 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
17.7%
4.6%
0.23 mg0.06 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%
59%
36 mg53.2 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
1.2%
NA mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
7.5%
6 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
ElderberriesOranges
Calcium
3.8%
4%
38 mg40 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
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
20%
1.25%
1.6 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1.25%
2.5%
5 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
1.1%
NA mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.57%
2%
39 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.96%
3.85%
280 mg181 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.1%
0.91%
0.6 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
0%
6 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1%
0.64%
0.11 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams 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 1.5 times more Vitamin C and 5 times more Folate than Raw Elderberries. Both Raw Elderberries and Raw Oranges have similar amounts of Thiamine per 100g.

Comparing minerals per 100 grams 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 and Selenium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
ElderberriesOranges
Fat
0.52%
0.12%
0.5 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.18%
1.68%
0.66 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
9.04%
18.4 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.5%
1.62%
73 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
13%
NA g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
6.3%
7 g2.4 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%
0.05%
0.023 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.3%
0.44%
0.085 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.95%
0.11%
0.162 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.16%
2.34%
79.8 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 1.6 times more Carbohydrate, 1.6 times more Energy, 2.9 times more Fiber and 12.1 times more Omega 3 than Raw Oranges. While Raw Oranges contain 1.4 times more Protein than Raw Elderberries. Both Raw Elderberries and Raw Oranges have similar amounts of Water per 100g.Both Raw Elderberries as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100g.