Comparing Nutrients in 100 grams Cherries, tart, dried, sweetened VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Elderberries	3%	6%	91%

Macro Nutrients

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Energy	11.5% 333kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	14% 18.4g	130g per day for Men 19-50 years
Sugars	93% 67g	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	6.58% 2.5g	18.4% 7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	17.7% 0.23mg	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	2.75% 11μg	1.5% 6μg	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	21.4% 19.3mg	40% 36mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Elderberries	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	6.78% 0.061mg	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	8.5% 0.68mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	1.2% 5mg	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	5.14% 36mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Elderberries per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, tart, dried, sweetened versus 100 g of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, tart, dried, sweetened vs Elderberries:

• 100 grams of Cherries, tart, dried, sweetened have 4.7 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Elderberries.
• While 100 g of Raw Elderberries contain 2.3 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cherries, tart, dried, sweetened vs Elderberries:

• 100 grams of Cherries, tart, dried, sweetened have 3.8 times more Copper, 4.4 times more Magnesium, 1.3 times more Potassium and 2.3 times more Zinc than Elderberries.
• While 100 g of Raw Elderberries contain 2.4 times more Iron and 4.8 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries contain similar levels of Calcium and Phosphorus per 100 grams.
• 100 grams of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cherries, tart, dried, sweetened have 4.6 times more Energy, 4.4 times more Carbohydrate and 1.9 times more Protein than Elderberries.
• While 100 g of Raw Elderberries contain 2.8 times more Fiber than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Elderberries offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Elderberries provide inadequate amounts of Protein
• Both Cherries, tart, dried, sweetened as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 grams.