Comparing Nutrients in 100 calories Elderberries VS Tomatoes

Weight per 100 calories

• Elderberries: 137g
• Tomatoes: 556g

Elderberries have 4.1 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Elderberries or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Elderberries	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.032g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	7.28% 0.12g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.2% 9.6g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.05% 8.2μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomatoes	Recommended Dietary Allowance
Calcium	5.2% 52mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	NA	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.37% 0.15mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	2.95% 109g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Elderberries vs Tomatoes:

• Raw Ripe Red Tomatoes contain 5.7 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 10.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Elderberries vs Tomatoes:

• Raw Elderberries have 1.5 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.9 times more Copper, 8.9 times more Magnesium, 2.5 times more Phosphorus, 3.4 times more Potassium, 3.4 times more Sodium, 6.3 times more Zinc and 4.8 times more Water than Raw Elderberries.
• Both Raw Elderberries and Raw Ripe Red Tomatoes have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Elderberries have 7 times more Omega 3 and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Fat, 2 times more Omega 6 and 5.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Elderberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.