Comparing Nutrients in 7 ounces Elderberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Energy	5% 145kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	36.6% 14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.6% 27.8mg	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	11% 77.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	11.4% 389mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.4% 163g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 2.3 times more Vitamin A and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B5, 5 times more Vitamin B9 and 2 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Oranges with Peel :

• Raw Elderberries have 2 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Calcium and 2.8 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Copper, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries have 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Protein than Raw Elderberries.
• Both Raw Elderberries and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Elderberries as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.