Comparing Nutrients in 7 ounces Elderberries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5% 145kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	36.6% 14g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	17% 0.22mg	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	2.98% 12μg	4.47% 18μg	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	79.4% 71.4mg	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	23% 0.21mg	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	39.7% 3.18mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.89mg	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	11% 77.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.3% 158g	5% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Elderberries vs Canned Carrots with Salt:

• Raw Elderberries have 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B6 and 13.3 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 18.6 times more Vitamin A and 1.5 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Elderberries as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Canned Carrots with Salt:

• Raw Elderberries have 1.5 times more Calcium, 2.5 times more Iron, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Copper, 1.6 times more Magnesium, 40.3 times more Sodium and 2.4 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Drained Canned Carrots with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries have 2.9 times more Energy, 7.7 times more Omega 3, 3.3 times more Carbohydrate and 4.7 times more Fiber than Drained Canned Carrots with Salt.
• Both Raw Elderberries and Drained Canned Carrots with Salt have similar amounts of Protein per 7 oz.
• Both Raw Elderberries as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.