Comparing Nutrients in 1 pound Elderberries VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Elderberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	11.4% 331kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	0.77% 0.13g	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	12.6% 16.4g	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	NA	38g per day for Men 19-50 years
Protein	5.35% 3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	15% 136μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	17.2% 172mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	45.4% 0.41mg	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	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 Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Elderberries vs Canned Tomatoes with Green Chilies:

• 1 pound of Elderberries has 1.5 times more Vitamin A, 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B6 and 5.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Elderberries have insufficient amounts of Vitamin B9
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Elderberries as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Canned Tomatoes with Green Chilies:

• 1 pound of Elderberries has 1.9 times more Calcium, 6.2 times more Iron, 2.8 times more Phosphorus and 2.6 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Copper, 2.2 times more Magnesium and 66.8 times more Sodium than Raw Elderberries.
• Both Elderberries and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 4.9 times more Energy, 85 times more Omega 3 and 5.1 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 and Protein in one pound.