Comparing Nutrients in 14 ounces Almonds VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Elderberries	3%	6%	91%

Macro Nutrients

	Almonds	Elderberries	Recommended Dietary Allowance
Energy	79.2% 2298kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	56% 73g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	73% 27.8g	38g per day for Men 19-50 years
Protein	150% 84g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	5.95% 24μg	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	0% 0mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Elderberries	Recommended Dietary Allowance
Calcium	107% 1068mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	27% 0.24mg	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	184% 14.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Elderberries:

• Almonds have 2.9 times more Vitamin B1, 19 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Elderberries:

• Almonds have 7.1 times more Calcium, 16.9 times more Copper, 2.3 times more Iron, 54 times more Magnesium, 12.3 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 7.9 times more Energy, 99.9 times more Fat, 165.3 times more Saturated Fat, 76.1 times more Omega 6, 1.8 times more Fiber and 32 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 28.3 times more Omega 3 than Almonds.
• Both Almonds and Raw Elderberries have similar amounts of Carbohydrate per 14 oz.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.