Comparing Nutrients in 14 ounces Roasted Almonds VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Elderberries	3%	6%	91%

Macro Nutrients

	Roasted Almonds	Elderberries	Recommended Dietary Allowance
Energy	82% 2373kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	56% 73g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	73% 27.8g	38g per day for Men 19-50 years
Protein	149% 83g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	70.2% 0.91mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Elderberries	Recommended Dietary Allowance
Calcium	106% 1064mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.56% 317g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 20 times more Vitamin B2, 7.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 9.2 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 Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Elderberries have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Elderberries:

• Dry Roasted Almonds have 7.1 times more Calcium, 18 times more Copper, 2.3 times more Iron, 55.8 times more Magnesium, 12.1 times more Phosphorus, 2.5 times more Potassium, 3.3 times more Selenium and 30.1 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 33.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 8.2 times more Energy, 105.1 times more Fat, 177.9 times more Saturated Fat, 79.9 times more Omega 6, 1.6 times more Fiber and 31.8 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 8.5 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Elderberries have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Almonds as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.