Comparing Nutrients in 500 calories Elderberries VS Carrots

Weight per 500 calories

• Elderberries: 685g
• Carrots: 1220g

Elderberries have 1.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Elderberries or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	126% 48g	90% 34g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	23% 205μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	14.8% 547g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 3.4 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 49.6 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 5.6 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Elderberries vs Carrots:

• Raw Elderberries have 3 times more Iron and 3.4 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.3 times more Copper, 4.3 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium, 20.5 times more Sodium, 3.9 times more Zinc and 2 times more Water than Raw Elderberries.

Comparison of macro-nutrients per 500 calories:

• Raw Elderberries have 23.9 times more Omega 3 and 1.4 times more Fiber than Raw Carrots.
• While Raw Carrots contain 2.5 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.