Comparing Nutrients in 1 pound Elderberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11.4% 331kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	7.7% 1.3g	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% 35g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.35% 3g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	15% 136μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	17.2% 172mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.8% 362g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Elderberries versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Elderberries vs Cooked Frozen Carrots:

• 1 pound of Elderberries has 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B6 and 15.7 times more Vitamin C than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 28.2 times more Vitamin A and 1.8 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Cooked Frozen Carrots:

• 1 pound of Elderberries has 3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.3 times more Copper, 2.2 times more Magnesium, 9.8 times more Sodium and 3.2 times more Zinc than Raw Elderberries.
• Both Elderberries and Cooked Frozen Carrots contain similar levels of Calcium and Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 2 times more Energy, 1.9 times more Omega 3, 2.4 times more Carbohydrate and 2.1 times more Fiber than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in one pound.