Comparing Nutrients in 500 calories Elderberries VS Tomato Juice with Salt

Weight per 500 calories

• Elderberries: 685g
• Tomato Juice with Salt: 2941g

Elderberries have 4.3 times more energy per 100g than Tomato Juice with Salt. It has average energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Elderberries or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	23% 205μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	158% 2.06mg	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	147% 588μg	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	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	NA	87% 2mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	14.8% 547g	75% 2772g	3700g per day for Men 19-50 years

Elderberries VS Tomato Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Tomato Juice with Salt?

Lets compare vitamin content per 500 calories of Elderberries vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain 3.3 times more Vitamin A, 6.1 times more Vitamin B1, 5.6 times more Vitamin B2, 5.8 times more Vitamin B3, 1.3 times more Vitamin B6, 14.3 times more Vitamin B9 and 8.4 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Elderberries vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain 3 times more Copper, 9.4 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 3.6 times more Selenium, 181.1 times more Sodium, 4.3 times more Zinc and 5.1 times more Water than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 4 times more Omega 3, 1.2 times more Carbohydrate and 4.1 times more Fiber than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 5.5 times more Protein than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 500 calories.