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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Elderberries	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	15.7% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	7.77% 0.1mg	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	1.5% 6μg	2.75% 11μg	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	40% 36mg	21.4% 19.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 100 grams of Elderberries have 1.2 times more Vitamin B1, 2.3 times more Vitamin B6 and 1.9 times more Vitamin C than Cherries, tart, dried, sweetened .
• While 100 g of Cherries, tart, dried, sweetened contain 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 Raw Elderberries.
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 in 100 grams.

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

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

Comparison of macro-nutrients per 100 grams:

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