Comparing Nutrients in 1 pound Elderberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	11.4% 331kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.35% 3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	15% 136μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	17.2% 172mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.8% 362g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Elderberries vs Carrots:

• Raw Elderberries have 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Elderberries have 1.8 times more Energy, 42.5 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.