Comparing Nutrients in 7 ounces Valencia Oranges VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Elderberries	3%	6%	91%

Macro Nutrients

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	28% 36.5g	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	13% 4.96g	36.6% 14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	35% 0.46mg	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	19.3% 77.4μg	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	107% 96mg	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	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

	Valencia Oranges	Elderberries	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 158g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.2 times more Vitamin B1, 1.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• While Raw Elderberries contain 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Elderberries:

• Raw Valencia Oranges have 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Copper, 17.8 times more Iron, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Elderberries have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.6 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 1.5 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.