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Comparing Nutrients in 100 grams ElderberriesVSAlmonds

Macros Ratio

ProteinsFatsCarbs


Elderberries
3%
6%
91%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

ElderberriesvsAlmonds
2.5%
Energy
20%
73 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.52%
Fat
51.5%
0.5 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.18%
Protein
37.5%
0.66 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
14%
Carbohydrate
16.6%
18 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
6%
NA gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
18%
Fiber
33%
7 gvs12.5 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
12%
0.02 gvs3.8 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
70.6%
0.16 gvs12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.16%
Water
0.12%
79.8 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

ElderberriesvsAlmonds
3.33%
Vitamin A
0%
30 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5.83%
Thiamine
17.5%
0.07 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
4.6%
Vitamin B2
87.7%
0.06 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.13%
Vitamin B3
22.5%
0.5 mgvs3.6 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
0%
36 mgvs0 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
171%
NA mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.5%
Folate
11%
6 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

ElderberriesvsAlmonds
3.8%
Calcium
27%
38 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
6.67%
Copper
114%
0.06 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
20%
Iron
46%
1.6 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
1.2%
Magnesium
64%
5 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
NA
Manganese
95%
NA mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
5.57%
Phosphorus
68.7%
39 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
8.24%
Potassium
21.6%
280 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.1%
Selenium
7.45%
0.6 μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.4%
Sodium
0.07%
6 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
1%
Zinc
28%
0.11 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Elderberries vs Almonds:
Raw Elderberries have 1.6 times more Vitamin B6 than Almonds. While Almonds contain 3 times more Thiamine, 19 times more Vitamin B2, 7.2 times more Vitamin B3 and 7.3 times more Folate than Raw Elderberries.

Comparing minerals per 100 grams for Elderberries vs Almonds:
Almonds contain 7.1 times more Calcium, 17.2 times more Copper, 2.3 times more Iron, 54 times more Magnesium, 12.3 times more Phosphorus, 2.6 times more Potassium, 6.8 times more Selenium and 28.4 times more Zinc than Raw Elderberries.

Comparison of macro-nutrients per 100 grams:
Raw Elderberries have 18.1 times more Water than Almonds. While Almonds contain 7.9 times more Energy, 100 times more Fat, 31.8 times more Protein, 1.8 times more Fiber, 190 times more Saturated Fat and 75 times more Omega 6 than Raw Elderberries. Both Raw Elderberries and Almonds have similar amounts of Carbohydrate per 100 g.




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