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Compare Nutrients in 100 grams ElderberriesVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Elderberries
4%
6%
90%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
ElderberriesBaked White Potatoes
Vitamin A
3.33%
0.11%
30 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
4%
0.07 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.6%
3.3%
0.06 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.13%
9.55%
0.5 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
17.7%
16%
0.23 mg0.211 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%
14%
36 mg12.6 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
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
9.5%
6 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
ElderberriesBaked White Potatoes
Calcium
3.8%
1%
38 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
6.78%
14%
0.061 mg0.127 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%
8%
1.6 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1.25%
6.75%
5 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
8.2%
NA mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
5.57%
10.7%
39 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.96%
11.6%
280 mg544 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%
0.47%
6 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1%
3.2%
0.11 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Elderberries vs Baked White Potatoes:
Raw Elderberries have 30 times more Vitamin A, 1.5 times more Thiamine, 1.4 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 100g.

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 2.1 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 100g.

Macro Nutrients

100gRDA for Men 19-30 years
ElderberriesBaked White Potatoes
Fat
0.52%
0.15%
0.5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.18%
3.75%
0.66 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
14%
16%
18.4 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.5%
3.17%
73 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
18%
5.53%
7 g2.1 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%
0.13%
0.023 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.3%
0.94%
0.085 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.95%
0.29%
0.162 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.16%
2.04%
79.8 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 3.3 times more Fiber and 5.7 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.2 times more Protein and 1.3 times more Energy than Raw Elderberries. Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Carbohydrate and Water per 100g.Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100g.