Comparing Nutrients in 7 ounces Elderberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Elderberries	Navel Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	NA	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	36.6% 14g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	12% 0.16mg	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	17% 67.5μg	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	79.4% 71.4mg	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Navel Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Elderberries vs Navel Oranges:

• Raw Elderberries have 2.5 times more Vitamin A and 2.9 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Elderberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Navel Oranges:

• Raw Elderberries have 1.6 times more Copper, 12.3 times more Iron, 1.7 times more Phosphorus, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Navel Oranges have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries have 1.5 times more Energy, 9.4 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.