Comparing Nutrients in 1 kilogram Elderberries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Energy	25% 730kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	184% 70g	79% 30g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	21.6% 798g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 10 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.4 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.3 times more Calcium, 3.6 times more Copper, 4.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Magnesium, 9.7 times more Sodium and 1.8 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 2.1 times more Energy, 85 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Carrots.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Protein per 1 kg.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.