Comparing Nutrients in 1 pound Oranges VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Elderberries	3%	6%	91%

Macro Nutrients

	Oranges	Elderberries	Recommended Dietary Allowance
Energy	7.35% 213kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.32% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	80.3% 1.04mg	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	34% 136μg	6.8% 27.2μg	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	268% 241mg	181% 163mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Elderberries	Recommended Dietary Allowance
Calcium	18% 181mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	30.7% 0.28mg	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	5.67% 0.45mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5, 5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges vs Elderberries:

• Raw Oranges have 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.4 times more Copper, 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.4 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 2.9 times more Fiber than Raw Oranges.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.