Comparing Nutrients in 100 calories Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids

Weight per 100 calories

• Elderberries: 137g
• Figs, canned, extra heavy syrup pack, solids and liquids: 94g

Figs, canned, extra heavy syrup pack, solids and liquids have 1.5 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Discover which food has more nutrients per 100 calories - Elderberries or Figs, canned, extra heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	0.096% 0.093g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.032g	0.058% 0.019g	32g per day for Men 19-50 years
Omega 3	7.28% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.2g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.2% 9.6g	NA	38g per day for Men 19-50 years
Protein	1.6% 0.9g	0.63% 0.36g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0.21% 1.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	1.7% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	2.45% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	1.3% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	NA	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	2.05% 8.2μg	NA	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	54.8% 49.3mg	1.04% 0.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.2% 52mg	2.43% 24.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	10.7% 0.096mg	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	27.4% 2.2mg	3.27% 0.26mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	2.23% 9.35mg	420mg per day for Men 19-50 years
Manganese	NA	3.37% 0.078mg	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	7.63% 53.4mg	1.34% 9.35mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	NA	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	0.062% 0.93mg	1500mg per day for Men 19-50 years
Zinc	1.37% 0.15mg	0.93% 0.1mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.8% 66.7g	3700g per day for Men 19-50 years

Elderberries VS Figs, Canned, Extra Heavy Syrup Pack, Solids And Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Elderberries or Figs, canned, extra heavy syrup pack, solids and liquids?

Lets compare vitamin content per 100 calories of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 calories of Elderberries have 22 times more Vitamin A, 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5 and 52.8 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• 100 calories of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 calories of Elderberries have 2.1 times more Calcium, 8.4 times more Iron, 5.7 times more Phosphorus, 4.2 times more Potassium and 1.6 times more Water than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 100 kcal of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.4 times more Magnesium than Raw Elderberries.
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids contain similar levels of Copper per 100 calories.
• 100 calories of Elderberries lack sufficient amounts of Magnesium
• 100 calories of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Raw Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of macro-nutrients per 100 kcal
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 100 calories.