Comparing Nutrients in 1 kilogram Elderberries VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	25% 730kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	178% 231g	130g per day for Men 19-50 years
Sugars	NA	272% 197g	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	184% 70g	89.5% 34g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	27.7% 0.36mg	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	15% 60μg	67.5% 270μg	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	400% 360mg	31% 28mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	38% 380mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	148% 1.33mg	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	200% 16mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	NA	303% 6.97mg	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	55.7% 390mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21.6% 798g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Elderberries versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Elderberries has 2.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.4 times more Vitamin B6 and 12.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 4.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Elderberries has 1.8 times more Calcium, 2.5 times more Iron, 2.8 times more Phosphorus and 2.8 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 2.2 times more Copper and 3.4 times more Magnesium than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Elderberries has 3.1 times more Omega 3 and 2.1 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Protein than Raw Elderberries.
• 1 kilogram of Elderberries provide inadequate amounts of Protein
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.