Comparing Nutrients in 100 grams Elderberries VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Elderberries	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.5% 73kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.14% 0.023g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	3.08% 2.23g	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	% 2.08g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	18.4% 7g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.18% 0.66g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	5.85% 0.076mg	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	4.75% 19μg	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	37.3% 33.6mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	3.8% 38mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.67% 0.042mg	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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	5.24% 178mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Chilled Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Elderberries versus 100 g of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Elderberries vs Chilled Orange Juice:

• 100 grams of Elderberries have 15 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3 times more Vitamin B6 than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Chilled Orange Juice provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• 100 grams of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Elderberries as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Elderberries vs Chilled Orange Juice:

• 100 grams of Elderberries have 3.5 times more Calcium, 1.5 times more Copper, 12.3 times more Iron, 2.3 times more Phosphorus and 1.6 times more Potassium than Chilled Orange Juice.
• While 100 g of Chilled Orange Juice from Concentrate contain 2.2 times more Magnesium than Raw Elderberries.
• Both Elderberries and Chilled Orange Juice contain similar levels of Water per 100 grams.
• 100 grams of Elderberries lack sufficient amounts of Magnesium
• 100 grams of Chilled Orange Juice lack sufficient amounts of Calcium and Iron
• Both Raw Elderberries as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Elderberries have 1.5 times more Energy, 12.1 times more Omega 3, 1.6 times more Carbohydrate and 23.3 times more Fiber than Chilled Orange Juice.
• 100 grams of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Elderberries as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 and Protein in 100 grams.