Comparing Nutrients in 1 kilogram Almonds VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Elderberries	3%	6%	91%

Macro Nutrients

	Almonds	Elderberries	Recommended Dietary Allowance
Energy	200% 5790kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	142% 184g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	184% 70g	38g per day for Men 19-50 years
Protein	378% 212g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	15% 60μg	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	0% 0mg	400% 360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Elderberries	Recommended Dietary Allowance
Calcium	269% 2690mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	67.8% 0.61mg	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	464% 37mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	21.6% 798g	3700g per day for Men 19-50 years

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

• Almonds have 2.9 times more Vitamin B1, 19 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Elderberries:

• Almonds have 7.1 times more Calcium, 16.9 times more Copper, 2.3 times more Iron, 54 times more Magnesium, 12.3 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 7.9 times more Energy, 99.9 times more Fat, 165.3 times more Saturated Fat, 76.1 times more Omega 6, 1.8 times more Fiber and 32 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 28.3 times more Omega 3 than Almonds.
• Both Almonds and Raw Elderberries have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.