Comparing Nutrients in 5 ounces Elderberries VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.57% 103kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	3.62% 32.6μg	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	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	7.63% 0.099mg	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	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	6.9% 0.55mg	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	4.2% 0.096mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	24% 359mg	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	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Tomato Juice with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Elderberries vs Tomato Juice with Salt:

• 5 ounces of Elderberries have 1.3 times more Vitamin A and 3.3 times more Vitamin B6 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Elderberries.
• 5 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Tomato Juice with Salt:

• 5 ounces of Elderberries have 3.8 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 2.1 times more Phosphorus and 1.3 times more Potassium than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 2.2 times more Magnesium and 42.2 times more Sodium than Raw Elderberries.
• Both Elderberries and Tomato Juice with Salt contain similar levels of Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Elderberries as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 4.3 times more Energy, 17 times more Omega 3, 5.2 times more Carbohydrate and 17.5 times more Fiber than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 and Protein in five ounces.