Comparing Nutrients in 300 calories Elderberries VS Tomato Juice with Salt

Weight per 300 calories

• Elderberries: 411g
• Tomato Juice with Salt: 1765g

Elderberries have 4.3 times more energy per 100g than Tomato Juice with Salt. It has average energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Elderberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	95% 1.24mg	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	6.16% 24.7μg	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	8.86% 328g	45% 1663g	3700g per day for Men 19-50 years

Elderberries VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Elderberries or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Elderberries vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 3.3 times more Vitamin A, 6.1 times more Vitamin B1, 5.6 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B6, 14.3 times more Vitamin B9 and 8.4 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Elderberries vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 3 times more Copper, 9.4 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 3.6 times more Selenium, 181.1 times more Sodium, 4.3 times more Zinc and 5.1 times more Water than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt contain similar levels of Calcium and Iron per 300 calories.
• 300 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Elderberries have 4 times more Omega 3, 1.2 times more Carbohydrate and 4.1 times more Fiber than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 5.5 times more Protein than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Elderberries provide inadequate amounts of Protein
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 300 calories.