Comparing Nutrients in 1 kilogram Elderberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Energy	25% 730kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	38% 380mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21.6% 798g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Elderberries vs Valencia Oranges:

• Raw Elderberries have 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Valencia Oranges:

• Raw Elderberries have 1.6 times more Copper, 17.8 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 1.5 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.