Comparing Nutrients in 5 ounces Elderberries VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Energy	3.57% 103kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.22% 0.21g	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	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	26% 9.92g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	1.77% 0.14mg	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	1.3% 0.03mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	7.67% 261mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Canned Orange Juice per 5 oz

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

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

• 5 ounces of Elderberries have 3.3 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 7.4 times more Vitamin B6 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B5 and 4 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Canned Orange Juice provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Elderberries have 3.8 times more Calcium, 2.8 times more Copper, 16 times more Iron, 2.3 times more Phosphorus and 1.5 times more Potassium than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2 times more Magnesium than Raw Elderberries.
• Both Elderberries and Canned Orange Juice contain similar levels of Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 1.6 times more Energy, 12.1 times more Omega 3, 1.7 times more Carbohydrate and 23.3 times more Fiber than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 and Protein in five ounces.