Lets compare vitamin content per 14 ounces of Navel Oranges vs Elderberries:
Raw Navel Oranges have 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Elderberries.
While Raw Elderberries contain 2.5 times more Vitamin A and 2.9 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
Both Raw Navel Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.
Comparing minerals per 14 ounces for Navel Oranges vs Elderberries:
Raw Navel Oranges have 2.2 times more Magnesium than Raw Elderberries.
While Raw Elderberries contain 1.6 times more Copper, 12.3 times more Iron, 1.7 times more Phosphorus, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Elderberries have similar amounts of Calcium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Raw Navel Oranges have 1.4 times more Protein than Raw Elderberries.
While Raw Elderberries contain 1.5 times more Energy, 9.4 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Fiber than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.