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Comparing Nutrients in 300 calories OrangesVS Elderberries

Weight per 300 calories

Oranges
638g
Elderberries
411g

Raw Elderberries have 1.6 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Elderberries
3%
6%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g
Fat
2.1%2.05g
0.77 gvs2.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g
Saturated Fat
0.3%0.095g
0.096 gvs0.095 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
22%0.35g
0.045 gvs0.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
3.9%0.67g
0.11 gvs0.67 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
58%75.6g
75 gvs75.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
75.7%28.8g
15.3 gvs28.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
4.84%2.7g
6 gvs2.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

7.8%70.2μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
70.2 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
24%0.29mg
Thiamine
0.56 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
19%0.25mg
Riboflavin
0.26 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
13%2.05mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs2.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
11.5%0.58mg
Pantothenic acid
1.6 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg
Vitamin B6
72.7%0.95mg
Pyridoxine
0.38 mgvs0.95 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg
Vitamin B9
6.16%24.7μg
Folates and Folic Acid
191 μgvs24.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg
Vitamin C
164%148mg
Ascorbic acid
340 mgvs148 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.15 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

25.5%255mg
Calcium
15.6%156mg
255 mgvs156 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
28%0.25mg
0.29 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg
Iron
82%6.58mg
0.64 mgvs6.58 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
4.9%20.5mg
64 mgvs20.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg
Manganese
NA
0.16 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg
Phosphorus
23%160mg
89.4 mgvs160 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg
Potassium
34%1151mg
1155 mgvs1151 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
4.5%2.47μg
3.2 μgvs2.47 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
1.64%24.7mg
0 mgvs24.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg
Zinc
4.1%0.45mg
0.45 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g
Water
8.86%328g
554 gvs328 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Elderberries:
Comparing minerals per 300 calories for Oranges vs Elderberries:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: