Comparing Nutrients in 500 calories Elderberries VS Frozen Carrots

Weight per 500 calories

• Elderberries: 685g
• Frozen Carrots: 1389g

Elderberries have 2 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Elderberries or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	126% 48g	121% 46g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	23% 205μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	101% 1.3mg	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	34.7% 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	274% 247mg	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	14.8% 547g	33.8% 1251g	3700g per day for Men 19-50 years

Elderberries VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Frozen Carrots?

Lets compare vitamin content per 500 calories of Elderberries vs Frozen Carrots:

• 500 calories of Elderberries have 7.1 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 48 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Frozen Carrots provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Elderberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Elderberries vs Frozen Carrots:

• 500 calories of Elderberries have 1.8 times more Iron than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.9 times more Calcium, 2.5 times more Copper, 4.9 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium, 23 times more Sodium, 6.1 times more Zinc and 2.3 times more Water than Raw Elderberries.
• 500 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 2.5 times more Omega 3 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 3.1 times more Omega 6 and 2.4 times more Protein than Raw Elderberries.
• Both Elderberries and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Omega 6 and Protein