Comparing Nutrients in 7 ounces Elderberries VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Energy	5% 145kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	36.6% 14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Elderberries versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Elderberries vs Frozen Carrots:

• 7 ounces of Elderberries have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 14.4 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 23.7 times more Vitamin A, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Frozen Carrots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Frozen Carrots:

• 7 ounces of Elderberries have 3.6 times more Iron than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.4 times more Magnesium, 11.3 times more Sodium and 3 times more Zinc than Raw Elderberries.
• Both Elderberries and Frozen Carrots contain similar levels of Calcium, Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Elderberries have 2 times more Energy, 5 times more Omega 3, 2.3 times more Carbohydrate and 2.1 times more Fiber than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Elderberries VS Frozen Carrots

What are the health benefits of Elderberries compared to Frozen Carrots?

Elderberries are rich in antioxidants, vitamins, and minerals that can help boost the immune system, reduce inflammation, and improve heart health. On the other hand, frozen carrots are a good source of beta-carotene, fiber, and vitamin K, which can support eye health, digestion, and bone health. Both elderberries and frozen carrots offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Elderberries or Frozen Carrots?

Both elderberries and frozen carrots can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control rather than relying solely on specific foods. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Elderberries or more Frozen Carrots to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both elderberries and frozen carrots are not significant sources of protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Elderberries compared to Frozen Carrots?

Elderberries have a lower environmental impact compared to frozen carrots. Elderberries require less water, land, and energy to grow, and they also have a smaller carbon footprint. Additionally, elderberries are typically grown organically, further reducing their environmental impact.