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Comparing Nutrients in 100 grams ElderberriesVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Elderberries
3%
6%
91%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
ElderberriesBaked White Potatoes
Vitamin A
3.33%
0.11%
30 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
5.83%
4.17%
0.07 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
4.6%
3.08%
0.06 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
3.13%
9.56%
0.5 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
17.7%
16%
0.23 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
40%
14%
36 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
1.5%
9.5%
6 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
ElderberriesBaked White Potatoes
Calcium
3.8%
1%
38 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
6.67%
14%
0.06 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
20%
8%
1.6 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
1.2%
6.43%
5 mg27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
NA
8.26%
NA mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
5.57%
10.7%
39 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
8.24%
16%
280 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
1.1%
0.91%
0.6 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.4%
0.47%
6 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
1%
3.2%
0.11 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Elderberries vs Baked White Potatoes:
Raw Elderberries have 30 times more Vitamin A, 1.4 times more Thiamine, 1.5 times more Vitamin B2 and 2.9 times more Vitamin C than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.1 times more Vitamin B3 and 6.3 times more Folate than Raw Elderberries. Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Elderberries vs Baked White Potatoes:
Raw Elderberries have 3.8 times more Calcium and 2.5 times more Iron than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.2 times more Copper, 5.4 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Raw Elderberries. Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Selenium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
ElderberriesBaked White Potatoes
Energy
2.5%
3.17%
73 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.52%
0.15%
0.5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
1.18%
3.75%
0.66 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
14%
16%
18 g21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
18%
5.53%
7 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.06%
0.13%
0.02 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
5.63%
1.25%
0.09 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.94%
0.29%
0.16 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
2.16%
2.03%
79.8 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 3.3 times more Fiber and 4.5 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Energy and 3.2 times more Protein than Raw Elderberries. Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Carbohydrate and Water per 100 g.Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.