Comparing Nutrients in 5 ounces Elderberries VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	20% 26g	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	26% 9.92g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	2.3% 0.03mg	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	2.13% 8.5μg	3.54% 14μg	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	56.7% 51mg	17.8% 16mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	18% 0.16mg	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	28.3% 2.27mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.1% 29.8mg	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	7.9% 55.3mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Canned Blackberry Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Elderberries vs Canned Blackberry Juice:

• 5 ounces of Elderberries have 5 times more Vitamin A, 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 11 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.7 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Canned Blackberry Juice provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Elderberries as well as Canned Blackberry Juice have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Canned Blackberry Juice:

• 5 ounces of Elderberries have 3.2 times more Calcium, 3.3 times more Iron, 3.3 times more Phosphorus and 2.1 times more Potassium than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.9 times more Copper, 4.2 times more Magnesium and 3.7 times more Zinc than Raw Elderberries.
• Both Elderberries and Canned Blackberry Juice contain similar levels of Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Elderberries as well as Canned Blackberry Juice lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 1.9 times more Energy, 2.4 times more Carbohydrate and 70 times more Fiber than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.4 times more Omega 3 than Raw Elderberries.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Raw Elderberries as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in five ounces.