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Comparing Nutrients in 100 grams ElderberriesVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

2.5%73kcal
Energy
1.7%49kcal
73 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
0.31%0.3g
0.5 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.072%0.023g
Saturated Fat
0.11%0.035g
0.023 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g
Omega 3
1%0.016g
0.085 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.95%0.16g
Omega 6
0.26%0.044g
0.16 gvs0.044 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
9.15%12g
18.4 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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NA
Fructose
NA
≤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 .

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

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

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18.4%7g
Fiber
6.58%2.5g
7 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.18%0.66g
Protein
1.86%1.04g
0.66 gvs1.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
1.33%12μg
RAE, retinol activity equivalents
30 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.83%0.07mg
Vitamin B1
7.25%0.087mg
Thiamine
0.07 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.06 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg
Vitamin B3
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs0.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.14 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
4.85%0.063mg
Pyridoxine
0.23 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg
Vitamin B9
9.75%39μg
Folates and Folic Acid
6 μgvs39 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
54%48.5mg
Ascorbic acid
36 mgvs48.5 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
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

3.8%38mg
Calcium
4%40mg
38 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
4.1%0.037mg
0.061 mgvs0.037 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

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20%1.6mg
Iron
1.13%0.09mg
1.6 mgvs0.09 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg
Magnesium
2.4%10mg
5 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
1%0.023mg
NA mgvs0.023 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
2.43%17mg
39 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.24%280mg
Potassium
5.26%179mg
280 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
NA
0.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
0%0mg
6 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1%0.11mg
Zinc
0.55%0.06mg
0.11 mgvs0.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.16%79.8g
Water
2.33%86.3g
79.8 gvs86.3 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 Valencia Oranges:
Comparing minerals per 100 grams for Elderberries vs Valencia Oranges:
Comparison of macro-nutrients per 100 grams:



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