Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories ElderberriesVS Almonds

Weight per 100 calories

Elderberries
137g
Almonds
17.3g

Almonds have 7.9 times more energy per unit of mass than Raw Elderberries, which is very high in comparison to other foods. Elderberries having average energy density.

Which food has more nutrients per 100 calories - Elderberries or Almonds?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy
0.71%0.68g
Fat
8.9%8.62g
0.68 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat
0.098%0.032g
Saturated Fat
2.05%0.66g
0.032 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat
7.28%0.12g
Omega 3
0.032%0.001g
0.12 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3
1.3%0.22g
Omega 6
12.5%2.13g
0.22 gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol
19.4%25.2g
Carbohydrate
2.86%3.72g
25.2 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
NA
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars
NA
Fructose
0.026%0.019g
≤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]
NA gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose
NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose
NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose
25.2%9.6g
Fiber
5.7%2.16g
9.6 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
1.6%0.9g
Protein
6.52%3.65g
0.9 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.57%41μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
41 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A
8%0.096mg
Vitamin B1
2.95%0.035mg
Thiamine
0.096 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1
6.32%0.082mg
Vitamin B2
15%0.2mg
Riboflavin
0.082 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2
4.3%0.68mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
0.68 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.84%0.19mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.19 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.2%0.32mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.32 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6
NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7
2.05%8.2μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
8.2 μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12
54.8%49.3mg
Vitamin C
0%0mg
Ascorbic acid
49.3 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
NA mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

5.2%52mg
Calcium
4.65%46.5mg
52 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium
9.3%0.084mg
Copper
19.8%0.18mg
0.084 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride
27.4%2.2mg
Iron
8%0.64mg
2.2 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron
1.63%6.85mg
Magnesium
11%46.6mg
6.85 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium
NA
Manganese
16.4%0.38mg
NA mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum
7.63%53.4mg
Phosphorus
12%83mg
53.4 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus
11.3%384mg
Potassium
3.72%127mg
384 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium
1.5%0.82μg
Selenium
1.3%0.71μg
0.82 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium
0.55%8.2mg
Sodium
0.012%0.17mg
8.2 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium
1.37%0.15mg
Zinc
4.9%0.54mg
0.15 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc
2.95%109g
Water
0.021%0.76g
109 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water
Lets compare vitamin content per 100 calories of Elderberries vs Almonds:
Comparing minerals per 100 calories for Elderberries vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: