Comparing Nutrients in 7 ounces Almonds VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Elderberries	3%	6%	91%

Macro Nutrients

	Almonds	Elderberries	Recommended Dietary Allowance
Energy	39.6% 1149kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	28% 36.5g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	36.6% 14g	38g per day for Men 19-50 years
Protein	75% 42g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	2.98% 12μg	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	0% 0mg	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Elderberries	Recommended Dietary Allowance
Calcium	53.4% 534mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	13.5% 0.12mg	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	92% 7.36mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.3% 158g	3700g per day for Men 19-50 years

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

• Almonds have 2.9 times more Vitamin B1, 19 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.3 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Elderberries:

• Almonds have 7.1 times more Calcium, 16.9 times more Copper, 2.3 times more Iron, 54 times more Magnesium, 12.3 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 18.1 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 7.9 times more Energy, 99.9 times more Fat, 165.3 times more Saturated Fat, 76.1 times more Omega 6, 1.8 times more Fiber and 32 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 28.3 times more Omega 3 than Almonds.
• Both Almonds and Raw Elderberries have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Raw Elderberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.