Comparing Nutrients in 100 grams ElderberriesVS Frozen Roasted Potatoes with Salt

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Frozen Roasted Potatoes with Salt

13%

80%

100 g ▼

Macro Nutrients

Elderberriesvs Frozen Roasted Potatoes with Salt

2.5%73kcal

Energy

4.38%127kcal

73 kcalvs127 kcal

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

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0.52%0.5g

Fat

1.87%1.8g

0.5 gvs1.8 g

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

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0.072%0.023g

Saturated Fat

0.52%0.17g

0.023 gvs0.17 g

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

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5.3%0.085g

Omega 3

0.085 gvsNA g

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

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0.95%0.16g

Omega 6

0.16 gvsNA 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

20%26g

18.4 gvs26 g

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

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Sugars

0.95%0.69g

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

NA gvs0.69 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18.4%7g

Fiber

6.84%2.6g

7 gvs2.6 g

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

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1.18%0.66g

Protein

3.96%2.22g

0.66 gvs2.22 g

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

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Vitamins

Elderberriesvs Frozen Roasted Potatoes with Salt

3.33%30μg

Vitamin A

RAE, retinol activity equivalents

30 μgvsNA μg

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

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5.83%0.07mg

Vitamin B1

Thiamine

0.07 mgvsNA mg

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

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4.6%0.06mg

Vitamin B2

Riboflavin

0.06 mgvsNA mg

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

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3.13%0.5mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.5 mgvsNA mg

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

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2.8%0.14mg

Vitamin B5

Pantothenic acid

0.14 mgvsNA mg

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

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17.7%0.23mg

Vitamin B6

Pyridoxine

0.23 mgvsNA mg

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

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Vitamin B7

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

Folates and Folic Acid

6 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg

Vitamin C

1.9%1.7mg

Ascorbic acid

36 mgvs1.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Elderberriesvs Frozen Roasted Potatoes with Salt

3.8%38mg

Calcium

1.5%15mg

38 mgvs15 mg

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

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6.78%0.061mg

Copper

0.061 mgvsNA mg

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

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Fluoride

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

6.25%0.5mg

1.6 mgvs0.5 mg

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

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1.2%5mg

Magnesium

5 mgvsNA mg

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

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Manganese

NA 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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5.57%39mg

Phosphorus

39 mgvsNA mg

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

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8.24%280mg

Potassium

13.2%450mg

280 mgvs450 mg

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

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1.1%0.6μg

Selenium

0.6 μgvsNA μg

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

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0.4%6mg

Sodium

20%298mg

6 mgvs298 mg

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

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1%0.11mg

Zinc

0.11 mgvsNA mg

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

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2.16%79.8g

Water

1.84%68g

79.8 gvs68 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 Frozen Roasted Potatoes with Salt:

Raw Elderberries have 21.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Elderberries vs Frozen Roasted Potatoes with Salt:

Raw Elderberries have 2.5 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
While Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 49.7 times more Sodium than Raw Elderberries.
Both Raw Elderberries and Frozen Roasted Potatoes with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Elderberries have 2.7 times more Fiber than Frozen Roasted Potatoes with Salt.
While Frozen Roasted Potatoes with Salt contain 1.7 times more Energy, 3.6 times more Fat, 1.4 times more Carbohydrate and 3.4 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

ElderberriesVS FigsFrozen Roasted Potatoes with SaltVS FigsElderberriesVS Potato SkinFrozen Roasted Potatoes with SaltVS Potato Skin

Compare Foods

Comparing Nutrients in 100 grams ElderberriesVS Frozen Roasted Potatoes with Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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