Comparing Nutrients in 5 ounces Elderberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	0.61% 0.44g	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	% 5.74g	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	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.2% 0.062mg	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	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	10.4% 0.13mg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	10.5% 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	6.7% 46.8mg	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	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.25% 0.47mg	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 Frozen Carrots:

• Raw Elderberries have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 14.4 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 23.7 times more Vitamin A, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Frozen Carrots, Unprepared have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Elderberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Frozen Carrots:

• Raw Elderberries have 3.6 times more Iron than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.4 times more Magnesium, 11.3 times more Sodium and 3 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Frozen Carrots, Unprepared have similar amounts of Calcium, Copper, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have 2 times more Energy, 5 times more Omega 3, 2.3 times more Carbohydrate and 2.1 times more Fiber than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.5 times more Omega 6 than Raw Elderberries.
• Both Raw Elderberries and Frozen Carrots, Unprepared have similar amounts of Protein per 5 oz.
• Both Raw Elderberries as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.