Comparing Nutrients in 1 kilogram Elderberries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Elderberries	Tomatoes	Recommended Dietary Allowance
Energy	25% 730kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	184% 70g	31.6% 12g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomatoes	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomatoes	Recommended Dietary Allowance
Calcium	38% 380mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	21.6% 798g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin A and 2.5 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Elderberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Tomatoes:

• Raw Elderberries have 3.8 times more Calcium, 5.9 times more Iron, 1.6 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Magnesium and 1.5 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have 4.1 times more Energy, 28.3 times more Omega 3, 4.7 times more Carbohydrate and 5.8 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.