Comparing Nutrients in 300 calories Elderberries VS Carrots

Weight per 300 calories

• Elderberries: 411g
• Carrots: 732g

Elderberries have 1.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Elderberries or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	54% 20.5g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.16% 24.7μg	34.8% 139μg	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	164% 148mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	15.6% 156mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	82% 6.58mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	45.5% 1.05mg	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	23% 160mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	8.86% 328g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Elderberries vs Carrots:

• Raw Elderberries have 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 49.6 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 5.6 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Carrots:

• Raw Elderberries have 3 times more Iron and 3.4 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 20.5 times more Sodium, 3.9 times more Zinc and 2 times more Water than Raw Elderberries.

Comparison of macro-nutrients per 300 calories:

• Raw Elderberries have 23.9 times more Omega 3 and 1.4 times more Fiber than Raw Carrots.
• While Raw Carrots contain 2.5 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.