Comparing Nutrients in 14 ounces Oranges VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Elderberries	3%	6%	91%

Macro Nutrients

	Oranges	Elderberries	Recommended Dietary Allowance
Energy	6.43% 187kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	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	36% 46.6g	56% 73g	130g per day for Men 19-50 years
Sugars	51% 37g	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	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% 9.53g	73% 27.8g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	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

	Oranges	Elderberries	Recommended Dietary Allowance
Calcium	16% 159mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.56% 317g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5, 5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Elderberries:

• Raw Oranges have 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.4 times more Copper, 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.4 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 2.9 times more Fiber than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.