Comparing Nutrients in 1 kilogram Elderberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Energy	25% 730kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	4.28% 3.1g	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	% 40.5g	g per day for Men 19-50 years
Fiber	184% 70g	87% 33g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	74.3% 1.7mg	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	47% 330mg	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	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	21.6% 798g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Elderberries versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Elderberries has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 14.4 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 23.7 times more Vitamin A, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Frozen Carrots provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Frozen Carrots:

• 1 kilogram of Elderberries has 3.6 times more Iron than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 2.4 times more Magnesium, 11.3 times more Sodium and 3 times more Zinc than Raw Elderberries.
• Both Elderberries and Frozen Carrots contain similar levels of Calcium, Copper, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Elderberries has 2 times more Energy, 5 times more Omega 3, 2.3 times more Carbohydrate and 2.1 times more Fiber than Frozen Carrots.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 and Protein in one kilogram.