Comparing Nutrients in 100 grams Elderberries VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Elderberries	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	2.5% 73kcal	5.1% 148kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.27% 0.046g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	41% 29.7g	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	10.4% 7.55g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	18.4% 7g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.18% 0.66g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	20% 0.26mg	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	19.3% 77μg	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	161% 145mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	3.8% 38mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	NA	5.04% 0.12mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	18.5% 629mg	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	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	1.64% 60.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Frozen Orange Juice Concentrate per 100 g

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

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

• 100 grams of Elderberries have 2.3 times more Vitamin A than Frozen Orange Juice Concentrate.
• While 100 g of Frozen Orange Juice Concentrate contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.2 times more Vitamin B5, 12.8 times more Vitamin B9 and 4 times more Vitamin C than Raw Elderberries.
• Both Elderberries and Frozen Orange Juice Concentrate provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• 100 grams of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Elderberries vs Frozen Orange Juice Concentrate:

• 100 grams of Elderberries have 4.8 times more Iron and 1.3 times more Water than Frozen Orange Juice Concentrate.
• While 100 g of Frozen Orange Juice Concentrate contain 7 times more Magnesium, 1.6 times more Phosphorus and 2.2 times more Potassium than Raw Elderberries.
• Both Elderberries and Frozen Orange Juice Concentrate contain similar levels of Calcium and Copper per 100 grams.
• 100 grams of Elderberries lack sufficient amounts of Magnesium
• Both Raw Elderberries as well as Frozen Orange Juice Concentrate lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Elderberries have 5 times more Omega 3 and 7 times more Fiber than Frozen Orange Juice Concentrate.
• While 100 g of Frozen Orange Juice Concentrate contain 2 times more Energy, 1.9 times more Carbohydrate and 3.6 times more Protein than Raw Elderberries.
• 100 grams of Elderberries provide inadequate amounts of Protein
• 100 grams of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Frozen Orange Juice Concentrate provide inadequate amounts of Omega 6 in 100 grams.