Comparing Nutrients in 5 ounces Valencia Oranges VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Elderberries	3%	6%	91%

Macro Nutrients

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	20% 26g	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	9.33% 3.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	25% 0.33mg	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	14% 55.3μg	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	76.4% 68.7mg	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	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

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.06% 113g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Elderberries:

• Raw Valencia Oranges have 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Copper, 17.8 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Elderberries have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.6 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.5 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.