Comparing Nutrients in 5 ounces Elderberries VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Elderberries	Fresh Orange juice	Recommended Dietary Allowance
Energy	3.57% 103kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	26% 9.92g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	6.93% 0.062mg	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	3.54% 0.28mg	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	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Elderberries vs Fresh Orange juice:

• 5 ounces of Elderberries have 3 times more Vitamin A, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.8 times more Vitamin B6 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Elderberries.
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Orange juice have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Fresh Orange juice:

• 5 ounces of Elderberries have 3.5 times more Calcium, 1.4 times more Copper, 8 times more Iron, 2.3 times more Phosphorus and 1.4 times more Potassium than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.2 times more Magnesium than Raw Elderberries.
• Both Elderberries and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium
• Both Raw Elderberries as well as Raw 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, 7.7 times more Omega 3, 1.8 times more Carbohydrate and 35 times more Fiber than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Raw Orange juice provide inadequate amounts of Omega 6 and Protein in five ounces.