Comparing Nutrients in 1 pound Elderberries VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Energy	11.4% 331kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	5.35% 3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	15% 136μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.2% 172mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.8% 362g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Elderberries vs Valencia Oranges:

• Raw Elderberries have 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Elderberries vs Valencia Oranges:

• Raw Elderberries have 1.6 times more Copper, 17.8 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Valencia Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Elderberries have 1.5 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.