Comparing Nutrients in 300 calories Elderberries VS Almonds

Weight per 300 calories

• Elderberries: 411g
• Almonds: 51.8g

Almonds have 7.9 times more energy per unit of mass than Raw Elderberries, which is very high in comparison to other foods. Elderberries having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Elderberries	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	37.6% 6.4g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Almonds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.16% 24.7μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Almonds	Recommended Dietary Allowance
Calcium	15.6% 156mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	59.4% 0.53mg	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	82% 6.58mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	8.86% 328g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Elderberries have more Vitamin A, 2.7 times more Vitamin B1, 2.4 times more Vitamin B5, 13.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 2.4 times more Vitamin B2 than Raw Elderberries.
• Both Raw Elderberries and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Raw Elderberries as well as Almonds have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Almonds:

• Raw Elderberries have 3.4 times more Iron, 3 times more Potassium and 143.5 times more Water than Almonds.
• While Almonds contain 2.1 times more Copper, 6.8 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Almonds have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Elderberries have 224.7 times more Omega 3, 6.8 times more Carbohydrate and 4.4 times more Fiber than Almonds.
• While Almonds contain 12.6 times more Fat, 20.8 times more Saturated Fat, 9.6 times more Omega 6 and 4 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Elderberries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.