Comparing Nutrients in 1 pound Elderberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Energy	11.4% 331kcal	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	5.35% 3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	15% 136μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.2% 172mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	15% 63.5mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.8% 362g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 2.3 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 5 times more Vitamin B9 and 2 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Elderberries vs Oranges with Peel :

• Raw Elderberries have 2 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Calcium and 2.8 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Copper, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Elderberries have 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.