Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Elderberries	3%	6%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Energy	22.8% 661kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	28% 36.5g	130g per day for Men 19-50 years
Sugars	184% 133g	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	13% 4.96g	36.6% 14g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Vitamin A	31% 280μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35% 0.46mg	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	5.46% 22μg	2.98% 12μg	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	42.6% 38.3mg	79.4% 71.4mg	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	2.25% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	13.5% 0.12mg	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	17% 1.35mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.36% 9.92mg	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	10.2% 71.4mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	22% 746mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Elderberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened versus 7 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, tart, dried, sweetened vs Elderberries:

• 7 ounces of Cherries, tart, dried, sweetened have 4.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Elderberries.
• While 7 oz of Raw Elderberries contain 2.3 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Elderberries:

• 7 ounces of Cherries, tart, dried, sweetened have 3.8 times more Copper, 4.4 times more Magnesium, 1.3 times more Potassium and 2.3 times more Zinc than Elderberries.
• While 7 oz of Raw Elderberries contain 2.4 times more Iron and 4.8 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries contain similar levels of Calcium and Phosphorus per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 4.6 times more Energy, 4.4 times more Carbohydrate and 1.9 times more Protein than Elderberries.
• While 7 oz of Raw Elderberries contain 2.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Elderberries provide inadequate amounts of Protein
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries provide inadequate amounts of Omega 6 in seven ounces.