Comparing Nutrients in 7 ounces Elderberries VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Carrots	8%	5%	87%

Macro Nutrients

	Elderberries	Carrots	Recommended Dietary Allowance
Energy	5% 145kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.17% 0.2g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	36.6% 14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Carrots	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Carrots	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	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	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 1.7 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Carrots:

• Raw Elderberries have 1.4 times more Copper, 5.3 times more Iron and 6 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries have 1.8 times more Energy, 42.5 times more Omega 3, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots.
• While Raw Carrots contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.