Comparing Nutrients in 5 ounces Elderberries VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	26% 9.92g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	9.55% 0.22mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.45% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 10 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 28.4 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Boiled Carrots:

• Raw Elderberries have 1.3 times more Calcium, 3.6 times more Copper, 4.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Magnesium, 9.7 times more Sodium and 1.8 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have 2.1 times more Energy, 85 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Carrots.
• Both Raw Elderberries and Boiled and Drained Carrots have similar amounts of Protein per 5 oz.
• Both Raw Elderberries as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.