Comparing Nutrients in 5 ounces Elderberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	3.57% 103kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	132% 1184μg	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	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	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	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Carrots:

• Raw Elderberries have 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have 1.8 times more Energy, 42.5 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.