Comparing Nutrients in 1 pound Elderberries VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	11.4% 331kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	0.59% 0.1g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.35% 3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	15% 136μg	11.6% 104μg	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	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	24.4% 0.32mg	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	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	22% 1.77mg	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	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	76.5% 1148mg	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	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Elderberries vs Tomato Juice with Salt:

• 1 pound of Elderberries has 1.3 times more Vitamin A and 3.3 times more Vitamin B6 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Elderberries.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Tomato Juice with Salt:

• 1 pound of Elderberries has 3.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 2.1 times more Phosphorus and 1.3 times more Potassium than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 2.2 times more Magnesium and 42.2 times more Sodium than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Elderberries as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 4.3 times more Energy, 17 times more Omega 3, 5.2 times more Carbohydrate and 17.5 times more Fiber than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 and Protein in one pound.