Comparing Nutrients in 500 calories Oranges VS Elderberries

Weight per 500 calories

• Oranges: 1064g
• Elderberries: 685g

Raw Elderberries have 1.6 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Elderberries	3%	6%	91%

Macro Nutrients

	Oranges	Elderberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.53% 3.42g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	97% 126g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	126% 48g	38g per day for Men 19-50 years
Protein	18% 10g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	13% 117μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	121% 1.58mg	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	79.8% 319μg	10.3% 41μg	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	629% 566mg	274% 247mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Elderberries	Recommended Dietary Allowance
Calcium	42.6% 426mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	46.4% 0.42mg	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	13.3% 1.06mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	56.4% 1918mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	25% 923g	14.8% 547g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.9 times more Vitamin B1, 2.8 times more Vitamin B5, 7.8 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 1.8 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Elderberries:

• Raw Oranges have 1.6 times more Calcium, 3.1 times more Magnesium, 1.3 times more Selenium and 1.7 times more Water than Raw Elderberries.
• While Raw Elderberries contain 10.3 times more Iron and 1.8 times more Phosphorus than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Copper, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 2.2 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 7.8 times more Omega 3, 5.8 times more Omega 6 and 1.9 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Elderberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.