Comparing Nutrients in 100 grams Elderberries VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Elderberries	Navel Oranges	Recommended Dietary Allowance
Energy	2.5% 73kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.56% 0.009g	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	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	18.4% 7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.18% 0.66g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.33% 0.039mg	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	1.26% 0.029mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Elderberries vs Navel Oranges:

• Raw Elderberries have 2.5 times more Vitamin A and 2.9 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Vitamin B5, 5.7 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Elderberries.
• Both Raw Elderberries and Raw Navel Oranges have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Elderberries as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Elderberries vs Navel Oranges:

• Raw Elderberries have 1.6 times more Copper, 12.3 times more Iron, 1.7 times more Phosphorus, 1.7 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Raw Navel Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Elderberries have 1.5 times more Energy, 9.4 times more Omega 3, 1.5 times more Carbohydrate and 3.2 times more Fiber than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Protein than Raw Elderberries.
• Both Raw Elderberries as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.