Comparing Nutrients in 1 kilogram Elderberries VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	5%	1%	94%

Macro Nutrients

	Elderberries	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	25% 730kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.19% 0.06g	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	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	104% 75g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	40% 0.52mg	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	7.5% 30μg	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	23.3% 21mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	38% 380mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	79% 0.71mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	65.2% 1.5mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	21.6% 798g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Elderberries versus 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Elderberries vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• 1 kilogram of Elderberries has 2.3 times more Vitamin A, 4.4 times more Vitamin B1, 5.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6 and 17.1 times more Vitamin C than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B5
• Both Raw Elderberries as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids have insufficient amounts of Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids:

• 1 kilogram of Elderberries has 7.6 times more Calcium, 6.4 times more Iron, 3.5 times more Phosphorus and 3 times more Potassium than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• Both Elderberries and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• Both Raw Elderberries as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids lack sufficient amounts of Magnesium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Elderberries has 2.3 times more Energy, 42.5 times more Omega 3, 2.2 times more Carbohydrate and 7 times more Fiber than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.