Comparing Nutrients in 7 ounces Navel Oranges VS Elderberries

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Elderberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	28% 36.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	36.6% 14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	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

	Navel Oranges	Elderberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.3% 158g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 7 ounces for Navel Oranges vs Elderberries:

• Raw Navel Oranges have 2.2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 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.
• Both Raw Navel Oranges and Raw Elderberries have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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