Comparing Nutrients in 5 ounces Elderberries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	26% 9.92g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Elderberries have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B6 and 15.7 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 28.2 times more Vitamin A and 1.8 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Cooked Frozen Carrots:

• 5 ounces of Elderberries have 3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Copper, 2.2 times more Magnesium, 9.8 times more Sodium and 3.2 times more Zinc than Raw Elderberries.
• Both Elderberries and Cooked Frozen Carrots contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 2 times more Energy, 1.9 times more Omega 3, 2.4 times more Carbohydrate and 2.1 times more Fiber than Cooked Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy
• Both Raw Elderberries as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 and Protein in five ounces.