Comparing Nutrients in 14 ounces Elderberries VS Raw Dried Figs

Macros Ratio

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

Macro Nutrients

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Energy	10% 290kcal	34% 988kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	1.8% 0.57g	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	8.05% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	262% 190g	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	125% 91g	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	% 98g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	73% 27.8g	102% 39g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Raw 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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	32.4% 0.42mg	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	8.93% 35.7μg	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	5.3% 4.76mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.6% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Calcium	15% 151mg	64.3% 643mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	127% 1.14mg	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	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.02mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.56% 317g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Raw Dried Figs per 14 oz

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

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

• 14 ounces of Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Raw Dried Figs.
• While 14 oz of Raw Dried Figs contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Raw Dried Figs provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Elderberries have insufficient amounts of Vitamin B9
• 14 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Elderberries as well as Raw Dried Figs have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Elderberries have 2.7 times more Water than Raw Dried Figs.
• While 14 oz of Raw Dried Figs contain 4.3 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 13.6 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 5 times more Zinc than Raw Elderberries.
• 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw 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 than Raw Dried Figs.
• While 14 oz of Raw Dried Figs contain 3.4 times more Energy, 2.1 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than Raw Elderberries.
• 14 ounces of Elderberries provide inadequate amounts of Omega 6 and Protein
• 14 ounces of Raw Dried Figs provide inadequate amounts of Omega 3