Comparing Nutrients in 100 calories Elderberries VS Canned Carrots with Salt

Weight per 100 calories

• Elderberries: 137g
• Canned Carrots with Salt: 400g

Elderberries have 2.9 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Elderberries or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.032g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.28% 0.12g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.2g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.2% 9.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.05% 8.2μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.8% 49.3mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	5.2% 52mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.4% 2.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	78.3% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.63% 53.4mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	1.37% 0.15mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.95% 109g	10% 372g	3700g per day for Men 19-50 years

Elderberries VS Canned Carrots With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Elderberries or Canned Carrots with Salt?

Lets compare vitamin content per 100 calories of Elderberries vs Canned Carrots with Salt:

• 100 calories of Elderberries have 1.3 times more Vitamin B1 and 4.6 times more Vitamin C than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 54.3 times more Vitamin A, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Elderberries vs Canned Carrots with Salt:

• 100 kcal of Drained Canned Carrots with Salt contain 1.9 times more Calcium, 5 times more Copper, 4.7 times more Magnesium, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium, 117.8 times more Sodium, 6.9 times more Zinc and 3.4 times more Water than Raw Elderberries.
• Both Elderberries and Canned Carrots with Salt contain similar levels of Iron per 100 calories.
• 100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Elderberries have 2.6 times more Omega 3 and 1.6 times more Fiber than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 2.8 times more Protein than Raw Elderberries.
• Both Elderberries and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Elderberries provide inadequate amounts of Protein
• Both Raw Elderberries as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 100 calories.