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Comparing Nutrients in 100 calories ElderberriesVS Baked White Potatoes

Weight per 100 calories

Elderberries
137g
Baked White Potatoes
109g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Which food has more nutrients per 100 calories - Elderberries or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.71%0.68g
Fat
0.17%0.16g
0.68 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.098%0.032g
Saturated Fat
0.14%0.043g
0.032 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.28%0.12g
Omega 3
1%0.016g
0.12 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g
Omega 6
0.31%0.053g
0.22 gvs0.053 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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19.4%25.2g
Carbohydrate
17.6%23g
25.2 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.2%9.6g
Fiber
6%2.3g
9.6 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.6%0.9g
Protein
4.08%2.3g
0.9 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.57%41μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
41 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8%0.096mg
Vitamin B1
4.35%0.052mg
Thiamine
0.096 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.32%0.082mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.082 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.3%0.68mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.84%0.19mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.19 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.2%0.32mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.32 mgvs0.23 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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2.05%8.2μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
8.2 μgvs41.3 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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54.8%49.3mg
Vitamin C
15.2%13.7mg
Ascorbic acid
49.3 mgvs13.7 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
0.29%0.043mg
Tocopherols and Tocotrienols
NA mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
NA μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.2%52mg
Calcium
1.1%11mg
52 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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9.3%0.084mg
Copper
15.3%0.14mg
0.084 mgvs0.14 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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27.4%2.2mg
Iron
8.7%0.7mg
2.2 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.63%6.85mg
Magnesium
7%29.3mg
6.85 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
8.93%0.21mg
NA mgvs0.21 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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7.63%53.4mg
Phosphorus
11.6%81.5mg
53.4 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%384mg
Potassium
17.4%591mg
384 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.5%0.82μg
Selenium
0.99%0.54μg
0.82 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.55%8.2mg
Sodium
0.51%7.6mg
8.2 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.37%0.15mg
Zinc
3.46%0.38mg
0.15 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.95%109g
Water
2.2%82g
109 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Elderberries vs Baked White Potatoes:
Comparing minerals per 100 calories for Elderberries vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: