Comparing Nutrients in 500 calories Elderberries VS Oranges with Peel

Weight per 500 calories

• Elderberries: 685g
• Oranges with Peel: 794g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Elderberries or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	NA	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	94% 35.7g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	23% 205μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	26% 260mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	14.8% 547g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Elderberries vs Oranges with Peel :

• Raw Elderberries have 2 times more Vitamin A and 2.1 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.7 times more Vitamin B1, 2.7 times more Vitamin B5, 5.8 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Elderberries vs Oranges with Peel :

• Raw Elderberries have 1.7 times more Iron, 1.5 times more Phosphorus and 1.2 times more Potassium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Calcium, 3.2 times more Magnesium and 1.4 times more Selenium than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Copper, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Elderberries have 4.6 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Fiber than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.