Comparing Nutrients in 1 kilogram Elderberries VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Elderberries	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 730kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	184% 70g	261% 99g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	88.5% 1.15mg	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	123% 490μg	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	0% 0mg	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	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Blanched Almonds	Recommended Dietary Allowance
Calcium	38% 380mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1141% 10.3mg	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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	NA	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	21.6% 798g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Elderberries vs Blanched Almonds:

• Raw Elderberries have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B1, 11.9 times more Vitamin B2, 7 times more Vitamin B3, 2.2 times more Vitamin B5 and 8.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Blanched Almonds:

• Raw Elderberries have 17.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.2 times more Calcium, 16.8 times more Copper, 2.1 times more Iron, 53.6 times more Magnesium, 12.3 times more Phosphorus, 2.4 times more Potassium, 5.3 times more Selenium, 3.2 times more Sodium and 27 times more Zinc than Raw Elderberries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 21.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Energy, 105 times more Fat, 171.9 times more Saturated Fat, 76.3 times more Omega 6, 1.4 times more Fiber and 32.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Blanched Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Raw Elderberries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.