Comparing Nutrients in 1 kilogram Elderberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	25% 730kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	184% 70g	73.7% 28g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	38% 380mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.6% 798g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Carrots:

• Raw Elderberries have 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 1.8 times more Energy, 42.5 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.