Comparing Nutrients in 1 pound Elderberries VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	11.4% 331kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	6.1% 1.04g	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	27.2% 35.4g	130g per day for Men 19-50 years
Sugars	NA	48% 35g	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	1.2% 0.45g	38g per day for Men 19-50 years
Protein	5.35% 3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	15% 136μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	7.33% 0.095mg	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	11.3% 45.4μg	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	57% 51.3mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	17.2% 172mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	57.5% 0.52mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.3% 177mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	18% 612mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.8% 362g	11% 412g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Canned Blackberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Elderberries versus 1 lb of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Elderberries vs Canned Blackberry Juice:

• 1 pound of Elderberries has 5 times more Vitamin A, 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 11 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.7 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Canned Blackberry Juice provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Elderberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Canned Blackberry Juice:

• 1 pound of Elderberries has 3.2 times more Calcium, 3.3 times more Iron, 3.3 times more Phosphorus and 2.1 times more Potassium than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.9 times more Copper, 4.2 times more Magnesium and 3.7 times more Zinc than Raw Elderberries.
• Both Elderberries and Canned Blackberry Juice contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• 1 pound of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Elderberries as well as Canned Blackberry Juice lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 1.9 times more Energy, 2.4 times more Carbohydrate and 70 times more Fiber than Canned Blackberry Juice.
• While 1 lb of Canned Blackberry Juice contains 1.4 times more Omega 3 than Raw Elderberries.
• 1 pound of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Raw Elderberries as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in one pound.