Nutrition Facts Comparison

Food #1: Elderberries raw
Serving Size: 100 grams
Food #2: Elderberries raw
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g145gg
Macronutrients
Calories73106
Fat (%DV)0.5g
(1%)
0.73g
(1%)
g
(%)
Saturated Fat (%DV)0.023g
(0%)
0.033g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)18.4g
(6%)
26.7g
(9%)
g
(%)
Fiber (%DV)7g
(28%)
10.2g
(41%)
g
(%)
Net-Carbs11.4g16.5gg
Sugar~g~gg
Protein0.7g1gg
Vitamins
Vitamin A (%DV)600IU
(12%)
870IU
(17%)
IU
(%)
Retinol Equiv.30μg43.5μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.102mg
(7%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.087mg
(5%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.5mg
(3%)
0.725mg
(4%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.14mg
(1%)
0.203mg
(2%)
mg
(%)
Vitamin B6 (%DV)0.23mg
(12%)
0.334mg
(17%)
mg
(%)
Vitamin B9 (%DV)
Folate
6μg
(2%)
8.7μg
(2%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate6μg8.7μgμg
Dietary Folate Equivalents6μg8.7μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)36mg
(60%)
52.2mg
(87%)
mg
(%)
Vitamin D (%DV)~IU
~μg
(0%)
~IU
~μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
K1 - Dihydrophylloquinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene~μg~μgμg
Lutein+Zeaxanthin~μg~μgμg
Minerals
Calcium (%DV)38mg
(4%)
55.1mg
(6%)
mg
(%)
Copper (%DV)0.061mg
(3%)
0.088mg
(4%)
mg
(%)
Iron (%DV)1.6mg
(9%)
2.32mg
(13%)
mg
(%)
Potassium (%DV)280mg
(8%)
406mg
(12%)
mg
(%)
Phosphorus (%DV)39mg
(4%)
56.55mg
(6%)
mg
(%)
Magnesium (%DV)5mg
(1%)
7.25mg
(2%)
mg
(%)
Manganese (%DV)~mg
(0%)
~mg
(0%)
mg
(%)
Sodium (%DV)6mg
(0%)
9mg
(0%)
mg
(%)
Selenium (%DV)0.6μg
(1%)
0.87μg
(1%)
μg
(%)
Zinc (%DV)0.11mg
(1%)
0.16mg
(1%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.530.53
Omega 6 to Omega 3 Ratio1.911.91
Total Omega 3s85mg123mgmg
18D3 Linolenic85mg123mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapentaenoic(EPA)0mg0mgmg
22D5 Docosapentaenoic(DPA)0mg0mgmg
22D6 Docosahexaenoic(DHA)0mg0mgmg
Total Omega 6s162mg235mgmg
18D2162mg235mgmg
18D2CN6 Linoleic(LA)~mg~mgmg
18D2CLA Conjugated Linoleic(CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Tryptophan
(%RDI)
13mg
(5%)
19mg
(7%)
mg
(%)
Histidine
(%RDI)
15mg
(2%)
22mg
(3%)
mg
(%)
Threonine
(%RDI)
27mg
(3%)
39mg
(4%)
mg
(%)
Isoleucine
(%RDI)
27mg
(2%)
39mg
(3%)
mg
(%)
Leucine
(%RDI)
60mg
(2%)
87mg
(3%)
mg
(%)
Lysine
(%RDI)
26mg
(1%)
38mg
(2%)
mg
(%)
Methionine
(%RDI)
14mg
(2%)
20mg
(3%)
mg
(%)
Cystine
(%RDI)
15mg
(5%)
22mg
(8%)
mg
(%)
Phenylalanine
(%RDI)
40mg
(5%)
58mg
(7%)
mg
(%)
Tyrosine
(%RDI)
51mg
(6%)
74mg
(8%)
mg
(%)
Valine
(%RDI)
33mg
(2%)
48mg
(3%)
mg
(%)
More Amino Acids
Arginine47mg68mgmg
Alanine30mg44mgmg
Aspartic Acid58mg84mgmg
Glutamic Acid96mg139mgmg
Glycine36mg52mgmg
Proline25mg36mgmg
Serine32mg46mgmg
Hydroxyproline~mg~mgmg
Other
Ash0.64g0.93gg
Water79.8g115.71gg
Alcohol0g0gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
3.65%5.3%%
Percent Water79.8%115.7%%
Protein to Carb Ratio (g/g)0.040.04
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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