Comparing Nutrients in 14 ounces Figs VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Elderberries	3%	6%	91%

Macro Nutrients

	Figs	Elderberries	Recommended Dietary Allowance
Energy	10% 294kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	56% 73g	130g per day for Men 19-50 years
Sugars	89% 64.5g	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	30.3% 11.5g	73% 27.8g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Figs	Elderberries	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	70.2% 0.91mg	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	5.95% 24μg	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	8.8% 7.94mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Elderberries	Recommended Dietary Allowance
Calcium	14% 139mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	27% 0.24mg	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	18.4% 1.47mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	NA	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	7.94% 55.6mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.5% 314g	8.56% 317g	3700g per day for Men 19-50 years

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

• Raw Figs have 2.1 times more Vitamin B5 than Raw Elderberries.
• While Raw Elderberries contain 4.3 times more Vitamin A, 2 times more Vitamin B6 and 18 times more Vitamin C than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Figs vs Elderberries:

• Raw Figs have 3.4 times more Magnesium and 1.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 4.3 times more Iron, 2.8 times more Phosphorus and 3 times more Selenium than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Calcium, Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Elderberries contain more Omega 3 and 2.4 times more Fiber than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.