Comparing Nutrients in 14 ounces Elderberries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Energy	10% 290kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	73% 27.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	46.7% 0.61mg	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	5.95% 24μg	14% 55.6μg	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	159% 143mg	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	79.4% 6.35mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.62mg	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	22% 155mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.56% 317g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 10 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.4 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.3 times more Calcium, 3.6 times more Copper, 4.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Magnesium, 9.7 times more Sodium and 1.8 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Elderberries have 2.1 times more Energy, 85 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Carrots.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Protein per 14 oz.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.