Comparing Nutrients in 1 kilogram Navel Oranges VS Elderberries

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Elderberries	Recommended Dietary Allowance
Energy	17% 490kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	142% 184g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	184% 70g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Elderberries	Recommended Dietary Allowance
Calcium	43% 430mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21.6% 798g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.5 times more Vitamin A and 2.9 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Navel Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Elderberries:

• Raw Navel Oranges have 2.2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Copper, 12.3 times more Iron, 1.7 times more Phosphorus, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Elderberries have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.4 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.5 times more Energy, 9.4 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.