Comparing Nutrients in 5 ounces Almonds VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Elderberries	3%	6%	91%

Macro Nutrients

	Almonds	Elderberries	Recommended Dietary Allowance
Energy	28.3% 821kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	20% 26g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	53.5% 30g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	2.13% 8.5μg	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	0% 0mg	56.7% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Elderberries	Recommended Dietary Allowance
Calcium	38% 381mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	9.6% 0.086mg	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	65.7% 5.26mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Elderberries:

• Almonds have 2.9 times more Vitamin B1, 19 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Elderberries:

• Almonds have 7.1 times more Calcium, 16.9 times more Copper, 2.3 times more Iron, 54 times more Magnesium, 12.3 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 7.9 times more Energy, 99.9 times more Fat, 165.3 times more Saturated Fat, 76.1 times more Omega 6, 1.8 times more Fiber and 32 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 28.3 times more Omega 3 than Almonds.
• Both Almonds and Raw Elderberries have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.