Comparing Nutrients in 1 pound Elderberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	11.4% 331kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.7% 0.68g	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	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	0.72% 0.12g	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	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	5.35% 3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	15% 136μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	11% 0.14mg	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	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	17.2% 172mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	24.5% 835mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.8% 362g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Elderberries has 3.3 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 7.4 times more Vitamin B6 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B5 and 4 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Canned Orange Juice provide similar amounts of Vitamin C per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Elderberries has 3.8 times more Calcium, 2.8 times more Copper, 16 times more Iron, 2.3 times more Phosphorus and 1.5 times more Potassium than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2 times more Magnesium than Raw Elderberries.
• Both Elderberries and Canned Orange Juice contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 1.6 times more Energy, 12.1 times more Omega 3, 1.7 times more Carbohydrate and 23.3 times more Fiber than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 and Protein in one pound.