Comparing Nutrients in 500 calories Elderberries VS Blackberries, canned, heavy syrup, solids and liquids

Weight per 500 calories

• Elderberries: 685g
• Blackberries, canned, heavy syrup, solids and liquids: 544g

Blackberries, canned, heavy syrup, solids and liquids have 1.3 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Discover which food has more nutrients per 500 calories - Elderberries or Blackberries, canned, heavy syrup, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	9.17% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	126% 48g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	23% 205μg	6.64% 59.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	15% 0.2mg	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	10.3% 41μg	36.7% 147μg	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	274% 247mg	17% 15.2mg	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	28.3% 4.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.2% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	26% 260mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	80.3% 0.72mg	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	137% 11mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	38% 267mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	14.8% 547g	11% 408g	3700g per day for Men 19-50 years

Elderberries VS Blackberries, Canned, Heavy Syrup, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Blackberries, canned, heavy syrup, solids and liquids?

Lets compare vitamin content per 500 calories of Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 500 calories of Elderberries have 3.4 times more Vitamin A, 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 8.1 times more Vitamin B6 and 16.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 3.6 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Elderberries vs Blackberries, canned, heavy syrup, solids and liquids:

• 500 calories of Elderberries have 2.3 times more Calcium, 3.1 times more Iron, 3.5 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Water than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.7 times more Copper and 2.7 times more Magnesium than Raw Elderberries.
• 500 calories of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 4 times more Omega 3 and 2.6 times more Fiber than Blackberries, canned, heavy syrup, solids and liquids.
• While 500 kcal of Blackberries, canned, heavy syrup, solids and liquids contain 1.6 times more Protein than Raw Elderberries.
• Both Elderberries and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in 500 calories.