Comparing Nutrients in 1 kilogram Elderberries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Elderberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	25% 730kcal	7.93% 230kcal	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	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	38% 380mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.6% 798g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Elderberries vs Canned Carrots with Liquids and Salt:

• Raw Elderberries have 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B6 and 18 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 20.4 times more Vitamin A and 1.3 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Raw Elderberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Canned Carrots with Liquids and Salt:

• Raw Elderberries have 1.2 times more Calcium, 3.1 times more Iron, 2 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Copper, 1.8 times more Magnesium, 40 times more Sodium and 2.6 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 3.2 times more Energy, 10.6 times more Omega 3, 3.4 times more Carbohydrate and 3.9 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• Both Raw Elderberries and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 kg.
• Both Raw Elderberries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.