Comparing Nutrients in 1 kilogram Oranges VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Elderberries	3%	6%	91%

Macro Nutrients

	Oranges	Elderberries	Recommended Dietary Allowance
Energy	16.2% 470kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	142% 184g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	184% 70g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	177% 2.3mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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

	Oranges	Elderberries	Recommended Dietary Allowance
Calcium	40% 400mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	20% 140mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	21.6% 798g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5, 5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Elderberries:

• Raw Oranges have 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.4 times more Copper, 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Calcium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 2.9 times more Fiber than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.