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Comparing Nutrients in 100 grams ElderberriesVSCarrots

Macros Ratio

ProteinsFatsCarbs


Elderberries
3%
6%
91%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

ElderberriesvsCarrots
2.5%
Energy
1.4%
73 kcalvs41 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.52%
Fat
0.25%
0.5 gvs0.24 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.18%
Protein
1.66%
0.66 gvs0.93 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
14%
Carbohydrate
7.4%
18 gvs9.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
6.54%
NA gvs4.74 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
18%
Fiber
7.37%
7 gvs2.8 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.06%
Saturated Fat
0.09%
0.02 gvs0.03 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
5.63%
Omega 3
0%
0.09 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.94%
Omega 6
0.59%
0.16 gvs0.1 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.16%
Water
2.38%
79.8 gvs88 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

ElderberriesvsCarrots
3.33%
Vitamin A
93%
30 μgvs835 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5.83%
Thiamine
5.83%
0.07 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
4.6%
Vitamin B2
4.6%
0.06 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.13%
Vitamin B3
6.13%
0.5 mgvs0.98 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
17.7%
Vitamin B6
10.8%
0.23 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
40%
Vitamin C
6.56%
36 mgvs5.9 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
NA
Vitamin D
0%
NA IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
4.4%
NA mgvs0.66 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
11%
NA μgvs13 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.5%
Folate
4.75%
6 μgvs19 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

ElderberriesvsCarrots
3.8%
Calcium
3.3%
38 mgvs33 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
6.67%
Copper
5.56%
0.06 mgvs0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
20%
Iron
3.75%
1.6 mgvs0.3 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
1.2%
Magnesium
2.86%
5 mgvs12 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
NA
Manganese
6.1%
NA mgvs0.14 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
5.57%
Phosphorus
5%
39 mgvs35 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
8.24%
Potassium
9.4%
280 mgvs320 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.1%
Selenium
0.18%
0.6 μgvs0.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.4%
Sodium
4.6%
6 mgvs69 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1%
Zinc
2.2%
0.11 mgvs0.24 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Elderberries vs Carrots:
Raw Elderberries have 1.6 times more Vitamin B6 and 6.1 times more Vitamin C than Raw Carrots. While Raw Carrots contain 27.8 times more Vitamin A, 2 times more Vitamin B3 and 3.2 times more Folate than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Thiamine and Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Elderberries vs Carrots:
Raw Elderberries have 5.3 times more Iron and 6 times more Selenium than Raw Carrots. While Raw Carrots contain 2.4 times more Magnesium, 11.5 times more Sodium and 2.2 times more Zinc than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Calcium, Copper, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 1.8 times more Energy, 1.9 times more Carbohydrate and 2.5 times more Fiber than Raw Carrots. While Raw Carrots contain 1.4 times more Protein than Raw Elderberries. Both Raw Elderberries and Raw Carrots have similar amounts of Water per 100 g.Both Raw Elderberries as well as Raw Carrots have insufficient amounts of Fat and Omega 6 in 100 g.




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