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Comparing Nutrients in 100 grams OrangesVSElderberries

Macros Ratio

ProteinsFatsCarbs


Oranges
7%
2%
91%
Elderberries
3%
6%
91%
100 g ▼

Macro Nutrients

OrangesvsElderberries
1.62%
Energy
2.5%
47 kcalvs73 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.12%
Fat
0.52%
0.12 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.68%
Protein
1.18%
0.94 gvs0.66 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
9.08%
Carbohydrate
14%
11.8 gvs18 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
13%
Sugars
NA
9.35 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
6.3%
Fiber
18%
2.4 gvs7 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
0.06%
0.02 gvs0.02 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
5.63%
0.01 gvs0.09 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.94%
0.02 gvs0.16 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.35%
Water
2.16%
86.8 gvs79.8 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

OrangesvsElderberries
1.22%
Vitamin A
3.33%
11 μgvs30 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
7.5%
Thiamine
5.83%
0.09 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.08%
Vitamin B2
4.6%
0.04 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.75%
Vitamin B3
3.13%
0.28 mgvs0.5 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
4.6%
Vitamin B6
17.7%
0.06 mgvs0.23 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
59%
Vitamin C
40%
53 mgvs36 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
NA
0 IUvsNA IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
1.2%
Vitamin E
NA
0.18 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
NA
0 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
7.5%
Folate
1.5%
30 μgvs6 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

OrangesvsElderberries
4%
Calcium
3.8%
40 mgvs38 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
5.56%
Copper
6.67%
0.05 mgvs0.06 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
1.25%
Iron
20%
0.1 mgvs1.6 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
2.4%
Magnesium
1.2%
10 mgvs5 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
1.3%
Manganese
NA
0.03 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
2%
Phosphorus
5.57%
14 mgvs39 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
5.32%
Potassium
8.24%
181 mgvs280 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0.91%
Selenium
1.1%
0.5 μgvs0.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0%
Sodium
0.4%
0 mgvs6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
0.64%
Zinc
1%
0.07 mgvs0.11 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Elderberries:
Raw Oranges have 1.3 times more Thiamine, 1.5 times more Vitamin C and 5 times more Folate than Raw Elderberries. While Raw Elderberries contain 2.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B6 than Raw Oranges.

Comparing minerals per 100 grams for Oranges vs Elderberries:
Raw Oranges have 2 times more Magnesium than Raw Elderberries. While Raw Elderberries contain 16 times more Iron, 2.8 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Raw Oranges. Both Raw Oranges and Raw Elderberries have similar amounts of Calcium, Copper and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Oranges have 1.4 times more Protein than Raw Elderberries. While Raw Elderberries contain 1.6 times more Energy, 1.5 times more Carbohydrate, 2.9 times more Fiber and 9 times more Omega 3 than Raw Oranges. Both Raw Oranges and Raw Elderberries have similar amounts of Water per 100 g.Both Raw Oranges as well as Raw Elderberries have insufficient amounts of Fat and Omega 6 in 100 g.




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