Comparing Nutrients in 5 ounces Elderberries VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Elderberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.57% 103kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	26% 9.92g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Stewed Canned Tomatoes	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	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	17.6% 0.16mg	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	23.6% 1.9mg	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	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Stewed Canned Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Elderberries vs Stewed Canned Tomatoes:

• 5 ounces of Elderberries have 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B5, 13.5 times more Vitamin B6 and 4.6 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B3 than Raw Elderberries.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Elderberries as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Stewed Canned Tomatoes:

• 5 ounces of Elderberries have 1.2 times more Iron, 2 times more Phosphorus and 1.4 times more Potassium than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Copper, 2.4 times more Magnesium and 36.8 times more Sodium than Raw Elderberries.
• Both Elderberries and Stewed Canned Tomatoes contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 2.8 times more Energy, 28.3 times more Omega 3, 3 times more Carbohydrate and 7 times more Fiber than Stewed Canned Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 and Protein in five ounces.