Comparing Nutrients in 1 pound Elderberries VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	11.4% 331kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	123% 89.4g	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	83.6% 31.8g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	5.35% 3g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	15% 136μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	12.6% 0.16mg	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	6.8% 27.2μg	30.6% 122μg	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	181% 163mg	14% 12.7mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.3% 60.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	17.2% 172mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	67% 0.6mg	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	91% 7.26mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	NA	137% 3.16mg	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	25.3% 177mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	9.8% 362g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Blackberries, canned, heavy syrup, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Elderberries versus 1 lb of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Elderberries has 2.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.4 times more Vitamin B6 and 12.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 4.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound of Elderberries has 1.8 times more Calcium, 2.5 times more Iron, 2.8 times more Phosphorus and 2.8 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 2.2 times more Copper and 3.4 times more Magnesium than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 3.1 times more Omega 3 and 2.1 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb of Blackberries, canned, heavy syrup, solids and liquids contains 1.3 times more Energy, 1.3 times more Carbohydrate and 2 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein
• 1 pound of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one pound.