Comparing Nutrients in 7 ounces Elderberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Elderberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5% 145kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.093% 0.03g	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	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36.6% 14g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5.1% 0.26mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16.5% 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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.3% 158g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Elderberries vs Cooked Ripe Red Tomatoes:

• Raw Elderberries have 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Vitamin B9 than Raw Elderberries.
• Both Raw Elderberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Elderberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Elderberries vs Cooked Ripe Red Tomatoes:

• Raw Elderberries have 3.5 times more Calcium, 2.4 times more Iron, 1.4 times more Phosphorus and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Magnesium and 1.3 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Cooked Ripe Red Tomatoes have similar amounts of Copper, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries have 4.1 times more Energy, 42.5 times more Omega 3, 4.6 times more Carbohydrate and 10 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.