Comparing Nutrients in 5 ounces Elderberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.57% 103kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	10% 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	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.4% 54mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.17% 278mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Elderberries vs Oranges with Peel :

• Raw Elderberries have 2.3 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 5 times more Vitamin B9 and 2 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Oranges with Peel :

• Raw Elderberries have 2 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Calcium and 2.8 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Copper, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.