Comparing Nutrients in 14 ounces Elderberries VS Stewed Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Stewed Dried Figs	5%	3%	92%

Macro Nutrients

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Energy	10% 290kcal	14.6% 425kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	3.48% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	128% 93g	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	73% 27.8g	44% 16.7g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	40.6% 0.53mg	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	5.95% 24μg	0.99% 3.97μg	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	159% 143mg	19.4% 17.5mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	15% 151mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	54.7% 0.49mg	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	79.4% 6.35mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	38% 0.87mg	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	22% 155mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.56% 317g	7.5% 277g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Stewed Dried Figs per 14 oz

Compare the macro and micronutrient content in 14 oz of Elderberries versus 14 oz of Stewed Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Elderberries vs Stewed Dried Figs:

• 14 ounces of Elderberries have more Vitamin A, 6.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 8.2 times more Vitamin C than Stewed Dried Figs.
• While 14 oz of Stewed Dried Figs contain 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Elderberries.
• Both Elderberries and Stewed Dried Figs provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Stewed Dried Figs have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Elderberries as well as Stewed Dried Figs have insufficient amounts of Vitamin B9 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Elderberries vs Stewed Dried Figs:

• 14 ounces of Elderberries have 1.8 times more Iron and 1.3 times more Phosphorus than Stewed Dried Figs.
• While 14 oz of Stewed Dried Figs contain 1.8 times more Calcium, 2 times more Copper, 5.8 times more Magnesium and 2.2 times more Zinc than Raw Elderberries.
• Both Elderberries and Stewed Dried Figs contain similar levels of Potassium per 14 ounces.
• 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Stewed Dried Figs lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Elderberries have more Omega 3 and 1.7 times more Fiber than Stewed Dried Figs.
• While 14 oz of Stewed Dried Figs contain 1.5 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Protein than Raw Elderberries.
• 14 ounces of Elderberries provide inadequate amounts of Protein
• 14 ounces of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in 14 ounces.