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Comparing Nutrients in 1 kilogram ElderberriesVS Almonds

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Almonds
14%
72%
14%
1 kg ▼

Macro Nutrients

25%730kcal
Energy
200%5790kcal
730 kcalvs5790 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g
Fat
515%499g
5 gvs499 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
119%38g
0.23 gvs38 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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53%0.85g
Omega 3
1.88%0.03g
0.85 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.53%1.62g
Omega 6
725%123g
1.62 gvs123 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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142%184g
Carbohydrate
166%216g
184 gvs216 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
60%43.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs43.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.5%1.1g
≤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]
NA gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.7g
NA gvs1.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%39.5g
NA gvs39.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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184%70g
Fiber
329%125g
70 gvs125 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.8%6.6g
Protein
378%212g
6.6 gvs212 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

33.3%300μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
300 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.3%0.7mg
Vitamin B1
171%2.05mg
Thiamine
0.7 mgvs2.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
875%11.4mg
Riboflavin
0.6 mgvs11.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.3%5mg
Vitamin B3
226%36mg
Niacin, nicotinic acid, niacinamide
5 mgvs36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
94%4.7mg
Pantothenic acid
1.4 mgvs4.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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177%2.3mg
Vitamin B6
105%1.37mg
Pyridoxine
2.3 mgvs1.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1900%570μg
Biotin
NA μgvs570 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%60μg
Vitamin B9
110%440μg
Folates and Folic Acid
60 μgvs440 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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400%360mg
Vitamin C
0%0mg
Ascorbic acid
360 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1709%256mg
Tocopherols and Tocotrienols
NA mgvs256 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

38%380mg
Calcium
269%2690mg
380 mgvs2690 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.8%0.61mg
Copper
1146%10.3mg
0.61 mgvs10.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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200%16mg
Iron
464%37mg
16 mgvs37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
643%2700mg
50 mgvs2700 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
947%21.8mg
NA mgvs21.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
1007%453μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs453 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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55.7%390mg
Phosphorus
687%4810mg
390 mgvs4810 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82.4%2800mg
Potassium
216%7330mg
2800 mgvs7330 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg
Selenium
74.5%41μg
6 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4%60mg
Sodium
0.67%10mg
60 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
284%31mg
1.1 mgvs31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%798g
Water
1.2%44g
798 gvs44 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Elderberries vs Almonds:
Comparing minerals per 1 kilogram for Elderberries vs Almonds:
Comparison of macro-nutrients per 1 kilogram:



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