Comparing Nutrients in 500 calories Elderberries VS Fresh Orange juice

Weight per 500 calories

• Elderberries: 685g
• Fresh Orange juice: 1111g

Elderberries have 1.6 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Elderberries or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Elderberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	126% 48g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	23% 205μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Fresh Orange juice	Recommended Dietary Allowance
Calcium	26% 260mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	14.8% 547g	26.5% 981g	3700g per day for Men 19-50 years

Elderberries VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Elderberries vs Fresh Orange juice:

• 500 calories of Elderberries have 1.8 times more Vitamin A, 1.2 times more Vitamin B2 and 3.5 times more Vitamin B6 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 8.1 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries as well as Raw Orange juice have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Elderberries vs Fresh Orange juice:

• 500 calories of Elderberries have 2.1 times more Calcium, 4.9 times more Iron and 1.4 times more Phosphorus than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.6 times more Magnesium and 1.8 times more Water than Raw Elderberries.
• Both Elderberries and Fresh Orange juice contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 4.8 times more Omega 3 and 21.6 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.7 times more Protein than Raw Elderberries.
• Both Elderberries and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Elderberries as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.